Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 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#
Week 5 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats
Weight: 80% 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:
• Incline Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.
4 sets 15, 12, 10, 8 reps:
• Dumbbell Tricep Kickback
Weight: 55%, 60%, 65%, 70% of 1RM. Single arm, using 1 dumbbell. Rest 2 min between sets.