10 jump squats on min 1
15 jump squats on min 2
20 jump squats on min 3
25 jump squats on min 4
30 jump squats on min 5
30 jump squats on min 6
25 jump squats on min 7
20 jump squats on min 8
15 jump squats on min 9
10 jump squats on min 10

Rest 2 min, then repeat entire sequence subbing tap down crunches for jump squats.

Rest 2 min, then repeat entire sequence subbing KB swings 25/35 for TDCs.    

Post "Rx," or reps missed to comments. 


Daily Extras - complete THIS pyramid:

20 plate switches (R+L = 1) on min 1
25 plate switches (R+L =1) on min 2
30 plate switches (R+L = 1) on min 3
35 plate switches (R+L = 1) on min 4
40 plate switches (R+L = 1) on min 5
40 plate switches (R+L = 1) on min 6
35 plate switches (R+L = 1) on min 7
30 plate switches (R+L = 1) on min 8
25 plate switches (R+L = 1) on min 9
20 plate switches (R+L = 1) on min 10


Workout Notes: 

  • You'll be surprised at how hard these movements will work your core. Not just your shabs.
     
  • Might search your comments for the last time we did pyramids with jump squats. A few folks got wrecked, if I remember correctly. Might pay to have a look back. Just sayin.
     
  • The KBs are programmed here to oppose the TDCs. 
     
  • You may do the pyramids in any order.

Shaping Bias Pyramids - 4 weeks

For those of you following along with our shaping bias. Here are the changes for this week. Sorry, I should have posted this Monday. 

Instructions: 

  • Continue with your daily body part bias as before (M=back, T=shoulders/chest, W=legs/shoulders/abs, Th=biceps, Fr=triceps)
  • Choose your favorite lift for each body part. The one that you feel gives you the most results.
  • Apply that lift to the inverse pyramid scheme below. Use that single lift (per body part) for the entire 4 weeks.
  • Inverse pyramid means, as you decr reps, you must incr weight. Then as you add reps back on and go up the pyramid you decr weight again. 
  • The rest you take between the 12 & 10 sets should be shorter (60-90 sec) than the rest you take between the 8-6-8 sets (2-3 min). 
  • Post questions to comments.

 

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