Strength Phase: Week 7 (final week of phase)

Day 1: Max Effort Lower Body

1. Back Squat: Work Up to a 1RM (take as much time as you need and aim for a PR)

2. Clean Grip Deadlift 3x5

3. Front Rack Split Squat 3x8ea

4. 4 Rounds:

10 Strict Fat Grip Toes to Bar

45 second Band Resisted Plank (band pulls from side, switch sides each round)

5. Bodyweight Challenge: Tabata Bench Lateral Step Jumps

Day 2:

Hang Snatch Shrug + Hang Snatch High Pull + Hang Snatch 5 x 1+1+1

GPP or Interval Training

Day 3: Max Effort Upper Body

1. Bench Press - Work up to a 1RM (take as much time as you need and aim for a PR)

2. 2 Standing Press + 3 Push Press 3x2+3

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

A. Weighted Pullup x 6

B. Weighted Dip x 8

4. High Bar Work: Skin the Cat, Ice Cream Makers, Pullovers

5. Bodyweight Challenge: 3min Work on Freestanding Handstand Pushups, 2min max rep Handstand Pushups with wall, 1min max pike pushups.

Day 4: Active Rest

Day 5: Dynamic Effort Upper/Lower

1. Banded Deadlift 7x3 @ 75% of max + bands adding 10-15# to week 5. 1 min rest between sets

2. Bench Press 7x3 @ 50% of max + bands adding 5-10# to week 6. 1 min rest between sets

3. Dumbbell One Arm Row (no bench, use split stance) 3x10ea

4. Ring Work: Muscle Up, Forward Roll, Back Lever

5. Bodyweight Challenge: 1min Max Ring Dips, 1min Max Bar Dips, 1min Max Pushups

Day 6:

1 Power Clean and 3 Push Jerk 5x1+3

GPP