Day 1
A. 5×5 Back Squat @ 60% 1 RM (be fast standing up)
B. 5×5 Deadlift @ 60% 1 RM (DEADlift…no bouncing, complete stop every rep)
C. 10-1 Strict Toes to bar and GHD Hip Extensions (add weight if you can)
Day 2
A. 5×5 Bench Press @ 60% 1 RM
B. 4×10 Dumbell Neutral Grip Bench Press AHAP
C. 3 Rounds, no rest, of: 15 GHD Sit Ups 15 Half Moons
Day 3
A. 5×5 Deadlift @ 60% 1 RM, dead stop
B. 3×3 Turkish Get Ups AHAP
C. 3×10 Pistols and Box Jump Overs Superset (pistols alternating, total)
Day 4
A. 5×5 Front Squat @ 60% 1 RM
B. Tabata Back Squats @ 30% 1 RM, don’t put bar down for whole tabata
C. 3×10 Superman to Hollow Rolls
Day 5
A. 5×5 Strict Press @ 60% 1 RM
B. 5×5 Strict Handstand Push Ups (Tempo slow enough rep 5 is almost failure)
C. Complete 25 Strict CTB Pull Ups
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