FULL Body Push
This will be your last week of the front rack drop lunge. The reps have decreased weekly to allow for more load on the bar. By week 3, you are familiar with the movement and should know how to push the stimulus to get the most out of this exercise. Next week, this movement will switch to the back rack drop lunge.
Station 1 L
4 WORKING SETS
Low Incline Dumbbell Bench Press
10I8I6 reps then drop back to weight of set 1 and AMRAP
Progression Note: The bench variation will change weekly in weeks 1-3 and then repeat in weeks 4-6. The reps will decrease in the latter weeks of the progression.
STATION 2 C
3 WORKING SETS
Front Rack Drop Lunge
- Working Set 1 – 5 reps/side – RPE8-9
- Working Set 2 – 5 reps/side – same weight
- Working Set 3 – MAX unbroken reps/side – same weight
Progression Note: The drop lunge will be used for all 6 weeks of this progression. For the first 3 weeks, you will perform the drop lunge from the front rack position. Each week, the reps will decrease, allowing for an increase in weight. In weeks 4-6, you will switch to the back rack position.
STATION 3 L
EMOM (5 rounds)
8-12 reps Strict bar dip (or regression with bench dip)
10-12 reps goblet cyclic squat
STATION 4 L
5 rounds
1) 20-30 sec/side Bent Knee Copenhagen Plank
2) 20 Switch Lunges (10/side)