Week 7
Exercise Sets Reps 1 RPR 10 minutes 2 Squat RPE <8 or 70% 4 5 3 Step Up RPE 8 3 8 4 Single Leg Hip Extension + Keystone DL 3 10 10 5 HLR 3 AMAP 6 Bodyweight Tabata: 20 seconds work/10 seconds rest x 8 rounds no
Week 6
Exercise Sets Reps 1 RPR 10 minutes 2 Squat RPE <7 or 75% 3 3 3 Band Good Morning + Prowler Stride 4 10 50 feet 4 Finisher Swings + Box Plank + Jump Squats + Bicycle Crunch 3 15 seconds / 30 seconds off
Block 8A: Getting Started
TFL Block 8A has lots of fun stuff for you to do and get stronger and fitter. It is also the final phase of this training cycle that is getting you prepped to test new one rep maxes in Block 8B! For best results, we strongly suggest that you do the bodybuilding sessions and add
Common Flaws
In the final installment of Barbell Basics: The Deadlift, we cover the most common flaws and how to spot them. Music by the Bruisers, with permission.
How To Lift
In Barbell Basics—The Conventional Deadlift Volume 2 we review how to correctly perform this truly awesome lift. Music courtesy of the Bruisers with permission.
Introduction to the Lift
Welcome to Volume 1 of Barbell Basics-the Conventional Deadlift. In this installment, Coach Candace and Murph introduce you to the deadlift and how it is performed. Music courtesy of the Bruisers with permission.