a pull and a push (eg chair row and chair dips).a squat and a push (eg ass to grass squat and push up).a hinge and a push (eg Wall RDL and chair push up).a squat and a pull (eg box squat and door pull).The moves are listed as Pull Push Squat Hinge. **** TO REALLY find the most value in your sets: do some kind of warm up to get your heart going BEFORE you test out these moves….*****

Week 1 – try out the moves ( listed here) and findġ) what are the variants of the moves that work for you thatĢ) let you do the 10REPS (with one or two more possible in your tank). Week 2 is our first week running this protocol. TEST is for 10 REP range USE is only 5 reps in the actual BLOCK. You would then use that set up for your BLOCKS but you’d only do 5 of those reps each set. You can do 10 box squats on a low box – without keeling over AND it’s effortful.

So you try the box squat variant instead. Suppose you want to do a squat form for MOVE A.ĭoing ten full ass-to-grass reps at a pace that gets you breathing with effort is too much to keep good form – you have to put your hand down to get back up on the last few. SO – it’s NOT 10 reps to absolute failure, but ten with 1 or 2 in the tank.īy finding your 10 rep load you then use that load for the 5 reps of the SET. This REP LOAD is determined by finding out what LOAD you need to get to TEN reps, where you feel like you could do only 1 or 2 more reps. The key to making this protocol as effective as possible is to find out what your REP load is. You are moving as quickly as you can to produce PERFECT reps. The weekends are recovery/active rests like long slow walks. WE strongly recommend each FRIDAY before the next week, check out the moves for the coming week, and then MAKE five CALENDAR appointments for these workouts – one for each day of the working week. TARGET: each day, try to get at least ONE MORE REP in that block. RECORD the SETS plus any additional REPS for that blockĮG you may complete 5 full sets PLUS 2 additional reps of MOVE B Pause with as little recovery as possible PAUSE to recover – with the minimum recovery you need Each block is to be completed consecutively, in the same workout To be completed each week day, 5 days in a row. – within each move, there are SETS of 5 reps each. – Inside the block we have two movements – A and B – we’ll look at picking those moves, below (each week we’ll add an additional block to get us up to 35mins/day We call the strength protocol: BLOCKS – explained below BLOCK PROTOCOL

Testout lab runs slow