6.1 Strength

We are going to mix things up this week. You will do your squats and bench today and if you want to do your deadlift and press over the weekend great! You can actually do all 4 of the main lifts today if you want, but just make sure the effort is correct. It’s quite taxing on the body if you do all 4.

Squat and Bench

5 at RPE-8, then break up 15 more reps not returning the RPE-8 again. It might look like 4-4-4-3 reps for each set

Pullups

5 at RPE-8, then break up 15 more reps

Accessory Work

Part 1: 3 rounds

1. 2 Sleds or 20 weighted Step up
2. 10 Split squats (5 each side) to RPE-8
3. 5 box Jumps

Part 2:

1. 10-15 Bent over Row
2. 10-15 Push Press
3. 10-15 Reverse Flys
4. 10-15 Lateral Raises

Special Sauce: 3 rounds to RPE-9

1. Back Extensions
2. Banded Hip Flexor March
3. Reverse Nordics
4. Calf Raises

ABS: 3 rounds

1. 20 Weighted Situps
2. 20 Heel Raise
3. 1:00 Plank

Team ARMS: 4 rounds

:20 Curls

:10 Rest

:20 Curl in the hold position

:10 Rest