FLEX STRENGTH

6 OR 8 SETS*
6 Tempo Close-Grip Incline Bench Press (30X0)
-Rest 1:00-
6 Tempo Chin-ups (30X0, weighted if possible)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)

GOAL: UPPER BODY PUSH/PULL | RPE 9 | Week 5 of our 6-week accumulation cycle. With one final week to go after this week of training, this is your last chance to scale back the volume and deload if you feel like you need to. If you can still progress in weight, I would keep the volume the same as in past weeks. *If you feel spent, I would cut the volume down to 6 sets. Next week, we finish strong!

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
15 DB Lateral Raises (Light-Mod)
-Rest 1:00-
Max Reps Prone DB Reverse Flyes (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
10-12 DB Skullcrushers (Moderate)
-Rest 1:00-
15 Incline DB Hammer Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: SHOULDERS & ARMS | RPE 8 | Hitting this combo one last time. Don't be afraid to swing and use some momentum to get the DBs up on the lateral raises and the DB reverse flyes. We want to go heavy enough that we need to cheat the movement a little bit. then control the way down as best you can and PUSH for some reps taken to failure.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
25' Slow Bear Crawl
25 Mountain Climbers
25' Slow Bear Crawl
25 High Knees

(No Measure)

Full-Body Strength

4 SETS ON A 12:00 CLOCK
10 DB Sumo Deadlifts
10 DB Goblet Squats
6/6 SA DB Strict Press

-Rest as Needed b/t Sets-

(Score is Weight)

Scoring: Load

Full-Body Workout

3 SETS FOR MAX REPS
1:00 - Single DB Thrusters
1:00 - DB Push Press
1:00 - Step-Ups (No Weight)
1:00 - Sumo Deadlift High Pull
1:00 - Cardio Choice

-Rest 1:00 b/t Sets-

(Score is Reps)

Scoring: Reps

Finisher

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)