Front Squat 1×1
On a 20:00 clock:
Build to a 1-rep-max front squat
– Welcome to week 6 of the front squat lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting.
Alternating Dumbbell Bicep Curl 3×30
15 reps (each side) = RPE 6-7
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Banded Tricep Extensions 3×15
RPE 6-7
Focus: Attach band to pullup bar on rig. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and lock the elbow in at 90 degrees at your sides. Extend arms towards the ground. Show control throughout.
GHD Sit-ups 3×20
Scale to partial ROM, weighted abmat situps, V-ups, abmat situps.
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