First time? Check out the Training Guide
You are becoming the ultimate athlete. Honestly. Some of your guys' progress you've made so far has blown my mind. As we approach the end of this training cycle, take stock of the progress you have made so far, and start thinking about some personal goals for the next one. This is our last week of intense training before our deload week, and moving into a new block of training geared toward becoming more explosive and transferring that power into the big 3: Squat, bench and deadlift.
A) Conditioning device of choice:
x8 (4 min)
Row, run, bike, whatever you want.
B) Wall Chest Pass
C) Bench Press
7x1 w/ a long, 3-second pause on the chest. Work up to the heaviest possible weight for today over the course of 7 sets.
D) Plyo Pull-up
E) Seated Dumbbell Arnold Press
F1) Explosive Rotational Press
3x5 ea side
F2) Med Ball Push-up
3xMax-5 (leave 5 in the tank)
*If you can't do at least 10 in a perfect plank, go from the knee! Don't be prideful!
G) McGill Sit-up
4x12 ea side