Persist February 2024 Highlights

Persist

Persist February Cycle Highlights

New training starts Monday, February 12! Each training cycle of Persist builds on itself week to week. Take a look to see what’s coming in each track. Or try the Track Quiz to find your perfect track.

New This Cycle:

Let’s take a look at what’s to come in Persist:

PUMP LIFT

Training Split & Primary Lifts

  • Monday – Upper Body Push and Pull
  • Tuesday – Lower Body Squat Dominant
  • Wednesday – Hinging, Shoulders, and Arms
  • Thursday Active Rest Day
  • Friday – Upper Body Push and Pull
  • Saturday – Lower Body Hinge Dominant
  • Sunday Full Rest Day

Strength Intensity Highlights

  • Strict Pullup and Strict Bar Dip 50 Rep Cluster Training – Perform 50 total reps in as few sets as possible.
  • 1-1/4 Back Squats & 1-1/4 Bench Press
  • Touch and Go Deadlifts (Sumo and Conventional)
    3 Working Sets
    • Touch and Go Conventional Deadlift -directly into-
    • BC Gliding Hamstring Curls x 10-15reps @ 30X0 -rest 2mins and begin your next set-

Strength Balance Highlights

  • Adductor and Abductor Training for Bulletproofing the hips
  • Rear Delt Landmine Meadow Rows
  • Single Arm Tricep and Bicep Isolation Work
  • Unilateral Hamstring and Squat Strength

    Every 1:30 x 6-8 sets (3-4 per exercise)
    1st – Dumbbell Hamstring March x 12 reps (6/side) @ 20X0
    2nd – Alternating Goblet Cossack x 12 reps (6/side) @ 20X0

Finisher Format Highlights

  • Quad and Core Burn out sets
  • Three Minute Shoulder and Biceps

    3:00 AMRAP – Alternating Cross Body Hammer Curls 25/15lb rest 30sec
    3:00 AMRAP – Cable or Banded Face Pulls

  • Rear Delts and Farmers Carry SuperSets
  • Chest and Shoulder Isolation and Isometric SuperSets

PUMP CONDITION

Training Split & Primary Lifts

  • Monday – Upper Body Push and Pull
  • Tuesday – Lower Body Squat Dominant
  • Wednesday – Hinging, Shoulders, and Arms
  • Thursday Active Rest Day
  • Friday – Upper Body Push and Pull
  • Saturday – Lower Body Hinge Dominant
  • Sunday Full Rest Day

Strength Intensity Highlights

  • Strict Press & Shoulder Complex
    Every 2:00 x 8 sets (4 Per Exercise)
    1st: 6 Dual DB Strict Press + 8 Dual DB Push Press
    2nd: 10-12 Cable or Dumbbell Upright Row @ 30X0 + 15sec Isometric Hold at half range on last rep

  • 1-1/4 Back Squats
  • 1-1/4 Bench Press
  • Touch and Go Deadlifts (Sumo and Conventional)

    3 Working Sets
    1. Touch and Go Conventional Deadlift -directly into-
    2. BC Gliding Hamstring Curls x 10-15reps @ 30X0 -rest 2mins and begin your next set-

       

Strength Balance Highlights

  • Strict Pull-Up Volume
  • 100 Rep Single Leg Density Burners
    Part A Alternating Dumbbell Reverse Lunge
    *Perform 100 total reps (50/side) in as few sets as possible. Select a weight that you can perform about 20 reps/side with. Each time that you hit failure rest 20 sec and then continue until the completion of all 100 reps.
  • Strict Dip EMOM Strength
  • Rear Foot Elevated Split Squat

Conditioning Highlights

  • Heavy Grinders with Hip Thrusts, Sleds, and Carries
  • Heavy Sled Push 50m or Assault Bike 30/24 Cals
    +
    14-12-10-8-6
    Barbell Hip Thrust (185/135lb or 135/115lb)
    Strict Toes to Bar or Hanging Knee Tucks
    *Farmers Walk (heavy) 30m after each set 70/53lb or 53/35lb
  • Aerobic Bodybuilding Long 18-20min Sessions
  • Sprint Work with Push and Pull Bodyweight
  • Upper Body Couplets

PERFORM

Training Split & Primary Lifts

  • Monday – Full Body Pull
  • Tuesday – Upper Body Push
  • Wednesday – Legs
  • Thursday Active Rest Day
  • Friday – Upper Body
  • Saturday – Lower Body
  • Sunday Full Rest Day

Strength Intensity Highlights

  • Monday Snatch and Snatch RDL
  • Tuesday Push Press and Split Jerk Progression
  • Pause Back Squats
  • 1-1/4 Front Squats

Skill Highlights

  • Monday – Kipping Pull-Up and Toes to Bar Skill Build Progression
    3 sets
    8-15 Kipping Pullups or 10-18 Ring Rows directly into
    8 Right Split Stance KB Row + 6 Right Split Stance KB Clean From Floor directly into
    8 Left Split Stance KB Row + 6 Left Split Stance KB Clean From Floor
    Rest for 90 seconds and then return to 1.

  • Friday – Handstand Hold and Handstand Push Up Progression
    EMOM x 10mins (5 Per Exercise)
    1st – 3-4 HSPU Negatives (5 Sec Lowering) or 6 Pike Strict HSPU (30X0)
    2nd – 8-12 Band Assisted Strict Pullup

  • Barbell Cycling on Wednesday and Saturday

Strength Balance Highlights

  • Tuesday Push Giant Sets
    3 sets
    6 Dynamic Load Flat Bench or Bench Press directly
    into
    10 Incline DB Bench Press @ 20X0 directly
    into
    30-sec Handstand Hold
    rest 2:00 and then back to 1

Conditioning Highlights

  • Tuesday Longe Aerobic Piece – 20mins
  • Monday Sled and Hip Thrust Grinder
  • Touch and Go Deadlift Intervals and Testers
    4 Rounds for Time
    8 Deadlifts 225/185 or 185/135
    8 Burpee Box Step Up 24/20″
    Run 200m

  • Saturday EMOM – Core, Hinge, Cardio Volume

PILLARS & minimalist

Training Split

  • Monday – Upper Body Push and Pull
  • Tuesday – Lower Body Squat Dominant
  • Wednesday – Active Rest Day
  • Thursday – Upper Body Push and Pull
  • Friday – Lower Body Hinge Dominant
  • Saturday – Active Rest Day
  • Sunday – Full Rest Day

Strength Intensity Highlights

  • Strict Press & Shoulder Complex
    Every 2:00 x 8 sets (4 Per Exercise)
    1st: 6 Dual DB Strict Press + 8 Dual DB Push Press
    2nd: 10-12 Cable or Dumbbell Upright Row @ 30X0 + 15sec Isometric Hold at half range on last rep
  • 1-1/4 Back Squats
  • 1-1/4 Bench Press
  • Touch and Go Deadlifts (Sumo and Conventional)
    3 Working Sets
    1. Touch and Go Conventional Deadlift -directly into-
    2. BC Gliding Hamstring Curls x 10-15reps @ 30X0
    -rest 2mins and begin your next set-

Strength Balance Highlights

  • Strict Pull-Up Volume
  • 100 Rep Single Leg Density Burners
    Part A Alternating Dumbbell Reverse Lunge
    *Perform 100 total reps (50/side) in as few sets as possible. Select a weight that you can perform about 20 reps/side with. Each time that you hit failure rest 20 sec and then continue until the completion of all 100 reps.
  • Rear Foot Elevated Split Squat

Conditioning Highlights

  • Grinders with Hip Thrusts, and Carries
    Assault Bike 30/24 Cals
    +
    14-12-10-8-6
    Barbell Hip Thrust (185/135lb or 135/115lb)
    Strict Toes to Bar or Hanging Knee Tucks
    *Farmers Walk (heavy) 30m after each set 70/53lb or 53/35lb

  • Sprint Work with Push and Pull Bodyweight
  • Upper Body Couplets

NEW CYCLE STARTS MON. FEBRUARY 12th!

Get started today by signing up for your 2-week free trial. You’ll get all 5 tracks, 3 Day Full Body programs, plus bonus ebooks!

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