Apex Performance Training LLC – APEX Performance Training
Superset A.
Rest 2 minutes after each set of SUPERSET A. There are 4 sets. Glutes and Hamstrings are the target.
Sumo Deadlift (4×10 )
Touch N Go
4 sets, 10 reps
-RPE 8-9
Focus on pushing with quads and glute simultaneously. When you touch n go, its more of a tap than a bounce off the floor.
Glute Bridge (4×20)
4 sets, 20 reps
Use a dumbbell or kettlebell or bodyweight
-RPE 9
Superset B.
Rest 2 minutes between each set of SUPERSET A. There are 3 sets, Back and Biceps are the target.
Rest 30 seconds between the rows and hang power cleans
Barbell Row (3×10)
3 sets, 10 reps
-RPE 8
Pause and squeeze through the belly button at the top.
Hang Power Clean (3xMAX REPS)
3 x MAX REPS
-RPE 10
Use the same weight you used for bent over rows. Use your hook grip or your grip will give out. Stay between 5-10 reps
Skill/Accessory
Dumbbell Bicep Curl (3×7/7)
3 sets, 7 reps on each side
-RPE 8-9
– No rest between switching side. No rest between sets either.