Day 6 · Cycle 1

Training

Strength

BB rack pulls 3 inches off the floor w/ bands

3 × 5, 1 × 3(3 inches off the floor)

w/ bands

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

Incline BB bench press

3 × 5, 1 × 3

Technique

Superset— 3 rounds, performed together

a) One arm DB row

3 × 5

Technique

b) Seated calf raise

3 × 7

Technique

Seated DB shoulder press

3 × 5

Technique

Chin ups, weighted if possible

3 × 5

Technique

weighted if possible