Strength Phase: Week 3

Day 1: Max Effort Lower Body

1. Box Squat: Work Up to a 1RM (box is set at just below parallel)

2. Barbell Good Morning 3x5

3. Dumbbell Step Up 3x6ea

4. 2 Rounds:

Band Resisted Plank x 60sec left side

Bottoms Up KB Walk x 50ft down and back

Band Resisted Plank x 60 sec right side

Bottoms Up KB Walk x 50ft down and back

(The band is around your waist and attached to something beside you, pulling you sideways)

5. Bodyweight Challenge: 3min Walking Lunge Max Distance

Day 2:

1 High Hang Power Snatch + 1 High Hang Snatch 5x1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Close Grip Bench Press - Work up to a 3RM

2. Standing Press 3x5 Using Wide, Regular, and Close Grips (2min rest)

3. 3 Round Superset (1min rest between):

A. Side to Side Pullup x 10 (Add weight as needed)

B. Incline Dumbbell Bench Press x 6

4. High Bar Work: Front and Back Levers

5. Bodyweight Challenge: 15 Burpee Bar Muscle Ups for time

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 2. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 3. 1 min rest between sets

3. Barbell Bent Over Row 3x8 superset with  

4. Ring Work: Kip to support, forward rolls, Kick up to handstand in rings

5. Bodyweight Challenge: 4min to perform 1 Strict Muscle Up, 1 Dip, 1 Strict Muscle Up, 2 Dips, 1 Strict Muscle Up, 3 Dips, etc until you fail a muscle up or time runs out.

Day 6:

Power Clean and Push Press 5x1

GPP