SlowTwitchFiberType Phase3 OS Journal - Weeks13 18
SlowTwitchFiberType Phase3 OS Journal - Weeks13 18
SlowTwitchFiberType Phase3 OS Journal - Weeks13 18
Omni Barbell Shoulder Press Series Omni Hanging Garhammer Raise Series
Set One – Wide Grip Barbell Shoulder Press Behind Neck Sets One and Two – Roll hips up and to the right
Set Two – Mid-Grip Barbell Shoulder Press Behind Neck Sets Three and Four – Roll hips up and to the left
Set Three – Wide Grip Barbell Shoulder Press in Front Sets Five and Six – Roll hips straight up
Set Four – Mid-Grip Barbell Shoulder Press in Front Workout Comments:
Set Five – Wide Grip Barbell Push Press in Front (use legs to push weight up and lower slowly)
Set Six – Mid-Grip Barbell Push Press in Front (use legs to push weight up and lower slowly)
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
Omni Barbell Shoulder Press Series Omni Hanging Garhammer Raise Series
Set One – Wide Grip Barbell Shoulder Press Behind Neck Sets One and Two – Roll hips up and to the right
Set Two – Mid-Grip Barbell Shoulder Press Behind Neck Sets Three and Four – Roll hips up and to the left
Set Three – Wide Grip Barbell Shoulder Press in Front Sets Five and Six – Roll hips straight up
Set Four – Mid-Grip Barbell Shoulder Press in Front Workout Comments:
Set Five – Wide Grip Barbell Push Press in Front (use legs to push weight up and lower slowly)
Set Six – Mid-Grip Barbell Push Press in Front (use legs to push weight up and lower slowly)
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
Omni Barbell Shoulder Press Series Omni Hanging Garhammer Raise Series
Set One – Wide Grip Barbell Shoulder Press Behind Neck Sets One– Roll hips up and to the right
Set Two – Mid-Grip Barbell Shoulder Press Behind Neck Sets Two – Roll hips up and to the left
Workout Comments:
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
**Plus 60 post-exhaustion reps of Prone Incline DB Lateral Raise ***Plus 60 post-exhaustion reps of Decline Bench Sit Ups
Omni Barbell Shoulder Press Series Omni Hanging Garhammer Raise Series
Set One – Wide Grip Barbell Shoulder Press Behind Neck Sets One and Two – Roll hips up and to the right
Set Two – Mid-Grip Barbell Shoulder Press Behind Neck Sets Three and Four – Roll hips up and to the left
Set Three – Wide Grip Barbell Shoulder Press in Front Sets Five and Six – Roll hips straight up
Sets Four and Five – Mid-Grip Barbell Shoulder Press in Front Sets Seven and Eight – Straight up the middle with legs STRAIGHT
Set Six – Wide Grip Barbell Push Press in Front (use legs to push weight up and lower slowly) Workout Comments:
Sets Seven and Eight – Mid-Grip Barbell Push Press in Front (use legs to push weight up and lower slowly)
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
**Plus 60 post-exhaustion reps of Swiss Ball Leg Curl / Hip Bridge Combo
Omni Deadlift Series Omni Seated Calf Raise Series
Set One – Snatch Grip 3” Deficit Deadlift (standing on box or plates) Sets One, Two, and Three – Toes turned in
Set Two – Snatch Grip Deadlift Sets Four and Five – Toes neutral
Set Three – Clean Grip 3” Deficit Deadlift (standing on box or plates) Sets Six, Seven, and Eight – Toes turned out
Set Four – Clean Grip Deadlift
Set Five and Six – Mid-Shin Snatch Grip Block Deadlift (plates resting on block or rack pins)
Set Seven and Eight – Mid-Shin Clean Grip Block Deadlift (plates resting on block or rack
pins)
Workout Comments:
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
**Plus 60 post-exhaustion reps of Leg Press – feet low and narrow (with heels off plate)
***Plus 60 post-exhaustion reps of Bodyweight Ankle Hops
Omni Squat Series Omni Toe Press Series
Set One – Narrow Stance Front Squat – heels elevated Sets One, Two, and Three – Toes turned in
Set Two – Narrow Stance Front Squat – heels on floor Sets Four and Five – Toes neutral
Set Three – Narrow Stance Back Squat – heels elevated Sets Six, Seven, and Eight – Toes turned out
Set Four – Narrow Stance Back Squat – heels on floor
Set Five - Medium Stance Back Squat – heels on floor
Set Six – Wide Stance Back Squats – heels on floor
SLOW TWITCH FIBER TYPE
PHASE 3 - OS - WEEK 13-18
**Plus 60 post-exhaustion reps of Diamond Push Ups (fingers and thumbs together)
***Plus 60 post-exhaustion reps of Low Pulley Rope Curl
Omni Dips Series Omni EZ Bar Scott Curl Series
Sets One, Two, and Three – Dips in Gymnastics Rings or TRX Sets One and Two - Mid-Grip Reverse EZ Bar Scott Curl
Sets Four, Five, and Six – Dips – torso upright Sets Three, Four, and Five – Wide Grip EZ Bar Scott Curl
Sets Seven and Eight – Dips – torso leaned forward Sets Six, Seven and Eight – Narrow Grip EZ Bar Scott Curl