Monday
GROUP WARMUP
2 sets –
5 T-spine openers
5 PVC liftoffs
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo
+ trainer led barbell warmup

BARBELL CLUSTERS
2 Power Clean + 1 split jerk
2 x 1.1.1. @70%
2 x 1.1.1.1 @65%
rest :30 between clusters
rest 3:00 between sets

TRIPHASIC ECCENTRIC
4 sets of:
3 Back squat @ 80%
Tempo: 6 seconds down, fast up

GYMNASTICS
Circuit 1 –
2 sets of:
3 high amplitude arch to hollow/toe to bar
5 Abwheel roll outs
rest as needed between sets

Circuit 2 –
2 sets of:
:15 bar hollow hold
:15 bar arch hold
www.youtube.com/watch?v=_WshMk2FXoE

MOBILITY:
1:00 box stretch
1:00 frog stretch
:30 each side couch stretch

HAPPY BIRTHDAY JOHN ANDERS!

WEEK 1 – NEW TRIPHASIC CYCLE 

Today we start a new strength cycle. Triphasic training is a lifting protocol broken up into three, two-week long training blocks. Each block focuses on a particular portion of the main lifts—the eccentric (down) phase, the isometric (static) phase, and the concentric (up) phase.

How fast we run, how high we jump, and how much weight we lift are dependent on our ability to produce force—that is, rapidly shifting from an eccentric contraction (the lengthening of a muscle) to a concentric contraction (the shortening of a muscle). The two main benefits of Triphasic training are maximal fast- and slow-twitch fiber recruitment—the more muscle fibers you recruit, the more force you’re able to

produce—and becoming more proficient at specific parts of the movement. For example, some lifters struggle at different parts of an exercise, like locking out a deadlift or exploding out of the hole of a squat. By focusing two weeks of time on the three different phases of a lift, that weakness will soon become a strength.

We will have specific instructions on how the lifts are to be executed (like today, we are requiring a six-second tempo on the eccentric/down portion of the squat), so make sure you stick to it. Have a partner count for

you. We can’t wait to see how everyone progresses!