FLEX STRENGTH

4 SETS
8 Behind-the-Neck Strict Press(Moderate)
-Rest 1:00-
16-20 DB Alternating Front Raise

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)

GOAL: SHOULDERS | RPE 7 | Revisiting this shoulder piece from weeks 2 and 4 to finish this cycle on a high note. You should be more comfortable with the behind-the-neck press here, so load up the barbell and finish with a HEAVY set of 8.

Scoring: Load

FLEX BODYBUILDING

1.) 3 SETS
Max Reps Pull-ups
-Rest 1:00-
12/12 Single Arm DB (or Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 20 MINUTES
MIN 1 - Max Distance Shuttle Run
MIN 2 - 12-15 Knees To Elbow
MIN 3 - 5 Power Cleans (Moderate-Heavy)
MIN 4: REST

(No Measure)

GOAL: UPPER BODY PULL + CONDITIONING | RPE 9 | Bringing this one back from Week 4 so we can get those power cleans in again. I used 185 for this, and it was perfect. Tough enough that I had to think about it but light enough that I was able to get it done and get plenty of rest to hit the next round hard.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

EMOM x 4 MINUTES*
MIN 1 - :45 Single DB Press
MIN 2 - :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Seesaw Upright Rows
6 DB Lunge + Lunge + Thruster*

*1 Rep = Lunge (R) + Lunge (L) + Thruster

(Score is Weight)

Scoring: Load

Push x Pull Workout

EMOM x 8 MINUTES
MIN 1 - :45 Max Box Step-Ups
MIN 2 - :45 Max DB High Pulls

Into...

EMOM x 8 MINUTES
MIN 1 - :45 Max Air Squats
MIN 2 - :45 Max DB Sumo Deadlift High Pull

(Score is Total Reps)