Week 7: New 12 Weeks Strength Development: Up Weight or Up REPS
2KB Walking Lunge 5×5 (Each Leg)
2KB Deadlift 4×12
If you are Deadlifting Today: 1 Set Max Pull Ups, Assisted or Unassisted.
- This will be be done before you start your Deadlifting.
- Pick a Band that you could do 8-10 Reps Max with.
[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.
Stability: / Activation: Hip Hover and Reach :30 Each Side, 90/90 Pales and Rails
Mobility: Should C.A.R.S + PVC Pass
Followed by 15 Minutes of “GO”
15 MIN EMOM:
1st Min: 10x Push Ups R: All Toe, W: ½ T, ½ K, B: All Knee
2nd Min: 10x 2KB Push Press R(40+/30+)W(30+/20+)B(20+/15+)
3rd Min: 10x Swings R(60+/40+)W(45+/ 35+)B(40+/30+)
R: Start @ 10x + 2 Reps = 90 of Each W: 10x = 50 of Each B: 6x = 30 of Each