Boost Block:
“DT”
5 Rounds:
12 Deadlifts (155/105#),
9 Hang Power Cleans,
6 Push Jerks)
Build Block:
Unilateral Leg Strength & Balance
Focus: Addressing imbalances in squat and deadlift mechanics, improving single-leg strength and stability.
Format: Supersets, 60-90 sec rest between rounds.
A1: Bulgarian Split Squat – 4 sets x 10-12 reps/leg (Tempo: 31X1)
A2: Single-Leg Dumbbell RDL – 4 sets x 8-10 reps/leg (Tempo: 30X1, full range of motion)
Rest 60-90 sec
B1: Heel-Elevated Dumbbell Goblet Squat (Cyclist Squat) – 3 sets x 12-15 reps (deep knee flexion, quad emphasis)
B2: Dumbbell Step-Through Lunges – 3 sets x 8 reps/leg (step forward, then backward without stopping)
Rest 60-90 sec
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