FULL Body Push
You are nearing the end of the cycle. In many sections, the reps continue to decrease, and the RPE continues to increase. This means heavier loads and more effort. Trust that you have built a great base to allow for this increase in weight and effort.
Station 1 L
4 WORKING SETS
Low Incline Dumbbell Bench Press
8I6l4 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
Back Rack Drop Lunge
Working Set 1 – 8reps/side – RPE 7-8
Working Set 2 – 8 reps/side – same weight
Working Set 3 – MAX unbroken reps/side – same weight
Progression Note: We switched to the back rack position this week. This change in position should allow for an increase in weight. The reps will decrease for the next two weeks, allowing for an increase in weight.
STATION 3 L
EMOM (5 rounds)
1) 10-15 Band Assisted Bar Dips (or BW)
2) 8-10 1-1-4 Goblet Cyclist Squat
STATION 4 L
5 rounds
• 10-15/side Bent Knee Copenhagen Raise
• 20 Goblet Cossack Squat (10/side)