Sat, Apr 13, 2024

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
Every 90 sec for 12 min:
• 200 m Row
• Max Bench Presses 40% 1RM

Every 90 seconds for 12 minutes (8 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 8 sets. Score is total bench presses completed. Goal: 120.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Apr 12, 2024

Warm-up
• 300 m Row

3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#

Goal: 16 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:

• 2 Devils Press 30/20#
• 2 Dumbbell Lunges 30/20#
• 4 Devils Press 30/20#
• 4 Dumbbell Lunges 30/20#
• 6 Devils Press 30/20#
• 6 Dumbbell Lunges 30/20#
… continue pattern until time.

For both Devils Press and Lunges, use 2 dumbbells each weighing 30# for men and 20# for women. Goal: round of 14.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Wed, Apr 10, 2024

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 2 Hang Power Snatch
• 1 Snatch

Weight: 65% 1RM Snatch

Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM

5 sets:
• 3 Hang Power Cleans
• 1 Thruster

Weight: 65% 1RM Thruster

Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Apr 9, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
Push Press 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:

• 12 Box Jump Overs 24/20”
• 12 Wall Balls 20/14#
• 12 Toes-to-bar

Goal: 6 rounds.

Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Mon, Apr 8, 2024

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Week 3 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of new 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Sat, Apr 6, 2024

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
Hang Muscle Snatch 45/35#
• Back Rack Jump Squats 45/35#

Goal: 16 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Apr 5, 2024

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

Conditioning (part 1)
10 rounds for time:
• 3 Toes-to-bar
• 5 Overhead Squats 95/65#

Goal: 6-8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
6 rounds for max reps:

• 30 sec Kettlebell Goblet Lunge 53/35#
• 30 sec Russian Kettlebell Swing 53/35#
• 30 sec Box Jump Overs 24/20”
• 30 sec Rest

Goal: 180.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Wed, Apr 3, 2024

Warm-up
• 300 m Row

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 3 reps at 80% of 3RM

3-Position Snatch (thigh/knee/floor)
• 2 at 55% of 1RM Snatch
• 2 at 60% of 1RM Snatch
• 2 at 65% of 1RM Snatch

Clean & Jerk
• 5 sets of 3 reps at 80% of 5RM

Clean Grip Pulls
• 5 reps at 85% of 1RM Clean
• 5 reps at 95% of 1RM Clean
• 5 reps at 105% of 1RM Clean

For help calculating your 3-rep max (3RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max) and then adjust the percentage at the bottom.

Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Tue, Apr 2, 2024

Warm-up
• 200 m Sprint

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch

Conditioning (part 1)
5 rounds for time:
• 200 m Row
• 20 Thrusters 45/35#

Empty barbell. Goal: 8 min.

Rest 2 min between workouts.

Conditioning (part 2)
For time:
• 300 Double Unders

If needed, scale to 600 single unders. Goal: 6-8 min.

Rest 4 min between workouts.

Conditioning (part 3)
21-15-9 reps for time:
Deadlifts 225/155#
Chest-to-bar Pull-ups

Goal: 5 min.

Cool-down
2 min:
• Walk on Treadmill or slow AirBike

2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

Mon, Apr 1, 2024

APRIL FOOLS’ DAY!

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs

2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Week 2 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM

Bench Press
• 5 sets of 5 reps at 90 of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 5 sets of 10 reps

Rest 1-2 min between sets.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped

Sat, Mar 30, 2024

Warm-up
• 300 m Row

2 rounds:
• 10 Jumping Jacks
• 10 Jumping Squats
• 10 m Inch Worm

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
For time:
• 400 Run
• 45 Thrusters 75/55#
• 45 Pull-ups

• 30 Thrusters 105/75#
• 30 Pull-ups
• 15 Thrusters 135/95#
• 15 Pull-ups
• 400 Run

Goal: 18 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Mar 29, 2024

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Conditioning (part 1)
5 rounds for time:

• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Wall Ball 25/20#
• 2 Deadlifts 225/155#
• 2 Wall Balls 25/20#
• 3 Deadlifts 225/155#
• 3 Wall Balls 25/20#

Continue pattern until time is up. Goal: 10.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Mar 27, 2024

Warm-up
• 200 m Run

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 sets of 5 reps at 75% of 5RM

Snatch Grip Pulls
• 5 reps at 85% of 1RM Snatch
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch

Clean & Jerk
• 5 sets of 5 reps at 75% of 5RM

3-Position Clean (upper thigh, below knee, floor)
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean

Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Mar 26, 2024

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)

Conditioning (part 1)
5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest

Goal: 225.

Rest 5-10 min between workouts.

Conditioning (part 2)
40-30-20-10 reps for time:

Toes-to-bar
Dumbbell Snatch 50/35#

Goal: 12 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Mar 25, 2024

Warm-up
10 rounds:
• 20 m Shuttle Run
• 2 Air Squats

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

For the next 6 weeks, the strength portion will be based on the Texas Method. For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Strength
Back Squat
• 5 sets of 5 reps at 90% of 5RM

Shoulder Press
• 5 sets of 5 reps at 90% of 5RM

Deadlift
• 1 set of 5 reps at 90% of 5RM

Strict Pull-ups
• 3 sets of 5 reps

GHD Back Extensions
• 5 sets of 10 reps

Rest 1-2 min between sets.

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Mar 23, 2024

Warm-up
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Lunges
• 10 Air Squats

Strength
10 sets:
• 3 Back Squats

Weight: 95% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 10, 8, 8, 6, 4 reps:
Dumbbell Bicep Curl and Press

Weight: 65%, 70%, 75%, 80%, 85% of 1RM. Rest 1-2 min between sets.

Conditioning
Alternating until 80/60 calories:
• 
90 sec: 1 Round of ”Cindy
• 60 sec: Max Air Bike (calories)

Within the first 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Then, in 60 seconds, bike as many calories as possible. Repeat this until you’ve completed a total of 80 calories for men, 60 calories for women on the bike. Score is total time. Goal: 20 min.

Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left

Fri, Mar 22, 2024

Warm-up
• Tabata Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters

Conditioning (part 1)
10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:

• 5 Thrusters 115/85#
• 7 Deadlifts 115/85#
• 9 Toes-to-Bar

Goal: 12 min.

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Weighted Sit-ups w/ Plate 25/15#
• 10 sec Hollow Body Hold
• 10 sec Superman Hold

Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose

Wed, Mar 20, 2024

Warm-up
• 400 m Run

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#

Weightlifting
6 min E2MOM:
• 3-Position Snatch

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Snatch

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

6 min E2MOM:
• 3-Position Clean

Position 1: upper thigh, Position 2: below knee, Position 3: floor. Weight: 50%, 60%, 70% of 1RM.

8 sets:
• 1 Clean & Jerk

Weight: 80% of 1RM. Perform all sets at this weight. Focus on technique. Rest 1-2 min between sets.

Cool-down
• 300 m Row (easy)

3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Mar 19, 2024

Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees

Goal: 6 min.

Rest 2 min between workouts.

Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#

Goal: 10 min.

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose

Mon, Mar 18, 2024

Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers

3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW

Week 6 of 6 of this cycle.
Strength
8 sets:
• 4 Back Squats

Weight: 90% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
Dumbbell Bench Press
Pendlay Row

Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.

4 sets 15, 12, 10, 8 reps:
Decline Close-Grip Bench Press

Weight: 55%, 60%, 65%, 70% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped