Strength Phase: Week 2

Day 1: Max Effort Lower Body

1. Deficit Deadlift - Work up to a 1 rep standing on 45lb plates

2. Wide Stance Back Squat - 3x5 (2-3min rest)

3. Glute Ham Raise - 3x8 (add weight as needed, 2min rest)

4. 3 Rounds:

Wheel Rollout x 10

Fat Grip Dumbbell Shrugs x 15

5. Bodyweight Challenge: Tabata Superman Hold

Day 2:

1 High Hang Clean + 1 Hang Clean 5x1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Standing Barbell Press - Work up to a 2RM

2. Bench Press - 3x5 (bar must pause on chest before pressing up, 2min rest between sets)

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

A. Dumbbell Bench Supported Row x 8ea

B. Weighted Dip x 8

4. Ring Work: Skin the Cats and Ice Cream Makers

5. Bodyweight Challenge: 50 Supine Ring Rows, performing 10 Ring Tricep Extensions for every set break.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Box Squat 7x2 @ 75% of max + bands. 1 min rest between sets

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

3. Weighted Wide Grip Pullup 3x8 superset with max reps chin-ups immediately after 8^th rep.

4. Parallette Work: Presses to Handstand

5. Bodyweight Challenge: 4min Max Parallette Handstand Pushups (adjust ROM as necessary)

Day 6:

Power Snatch 5x1

GPP