FLEX STRENGTH

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 10 | Final week of our 6-week accumulation cycle. We've worked hard to adapt to this type of volume. Finish strong here, and if you can, work with a partner to get a spot on the bench press and ensure you are skirting with failure on those last few sets.

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
8-12 DB Lateral Raises (Moderate)
-Rest :10-
15 Front Plate Raises (Light-Mod)
-Rest :10-
15 DB Lateral Raises (Light)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
10-12 Bar Dips
-Rest :10-
Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: SHOULDERS & ARMS | RPE 10 | I will miss this shoulder tri-set now that this cycle is coming to a close. The burn is so good, and the pump is so real. Finish strong, and don't leave a single rep on the table.

Daily-5 Warm-Up

2:00 Cardio Choice

into...

AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups

(No Measure)

Full-Body Strength

4 SETS FOR MAX REPS
1:00 - Single DB Russian Swing
1:00 - Slow Deadbugs
1:00 - Up-Downs

(Score is Reps)

Scoring: Reps

Full-Body Workout

AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Tuck-ups
15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Finisher

5 SETS (:20 ON/:10 OFF)
MVMT 1 - DB Shrugs
MVMT 2 - DB Calf Raises

(No Measure)