Strength Phase: Week 5

Day 1: Max Effort Lower Body

1. Box Squat: Work Up to a 3RM with box just above parallel

2. Straight Leg Deadlift 3x6 (compare to week 1)

3. 3 Rounds:

DB Walking Lunge x 16 Steps

30 Hollow Rocks

Max Fat Pullup Bar One Arm Hold, each arm

5. Bodyweight Challenge: Pistol Squat Ladder for 3min. One pistol squat right leg, one left lef, then 2ea, 3ea, etc for 3 minutes. Score is last full set completed.

Day 2:

5x3 Hang Power Snatch (compare to week 1)

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Floor Press - Work up to a 2RM

2. Seated Dumbbell Press 3x5

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

A. One Arm Assisted Pullup x 6ea (use assisted pullup machine or bands)

B. Decline Barbell Bench Press x 6

4. Parallette Work: Planche Progressions, L and Straddle Sits

5. Bodyweight Challenge: 5 sets of max Wall Facing Handstand Pushups with 1min rest in between sets. Score is total reps completed.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 3. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 4. 1 min rest between sets

3. Barbell Corner Row 3x8 superset with 15 Ring Rows. Rest 2min between sets.

4. High Bar Work: Levers and Muscle Up progressions.

5. Bodyweight Challenge: 100 Pushups in sets of 10, resting strictly 10 seconds in between sets. If you got 80 or more straight pushups last time we tested, wear a weight vest or put your feet on an incline for this challenge.

Day 6:

Hang Squat Clean Thruster 5x1

GPP