Strength Phase: Week 1

SD1: Max Effort Lower Body 

1. Low Bar Back Squat - Work up to a 3RM (not necessarily a PR, just your max for that day)

2. Straight Leg Deadlift - 3x6 (2-3min rest)

3. Front Rack Split Squat - 3x8ea (2min rest)

4. 3 Rounds:

Weighted Plank x 60sec

Fat Grip Barbell Hold (use deadlift grip) x 30sec

5. Bodyweight Challenge: 2min Wall Sit

SD2:

Hang Power Snatch 5x3

GPP or Interval Training

SD3: Max Effort Upper Body 
1. Barbell Bench Press - Work up to a 1RM (not necessarily a PR, just your max for that day)

2. Seated Barbell Press - 3x5 (2-3min rest)

3. 3 Round Superset with 30-45sec transition time:

A. Weighted Pullup x 6

B. JM Press x 8

4. Ring Work: Front and Back Lever progressions 

5. Bodyweight Challenge: Unbroken Strict HSPU Ladder (1, rest 30sec, 2 rest 30sec, 3, rest 30sec, and so on until you can’t do the entire set unbroken.

SD4: Active Rest

SD5: Dynamic Effort Upper/Lower

1. Deadlift 7x3 @ 75% of max + bands (if available). 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands (if available). 1 min rest between sets

3. Kneeling Cable Face Pull 3x8

4. High Bar Work: Strict Muscle Ups

5. Bodyweight Challenge: Max Pushups in 2min (rest is OK at top of pushup, but you cannot move your hands or let your knees touch the ground)

SD6:

1 Hang Clean + 2 Jerks 5x1

GPP