WEEK 5: FOCUS: BACK
LATTISIMUS DORSI + RHOMBIODS + SCAPULA
DAY 1
BACK
PERFORM 4 SETS OF 11 REPITITONS FOR EACH EXERCISE. (UNLESS OTHERWISE NOTED).
PULL UPS 1 X AMRAP (assist or unassisted)
LOW ROW
HIGH ROW
LAT PULLDOWN
RENEGADE ROW
BARBELL PENDLAY ROW
DAY 2
LOWER BODY
PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS
ASSAULT BIKE 3 X :20 SECONDS
JUMPING LUNGES 3 X 12 EACH SIDE
SKIIERS 3 X 12 EACH SIDE
BANDED SPEED PUSH DOWNS 3 X 21
LYING LEG CURL 3 X 12
CALF RAISES 3 X 12
DAY 3
CONDITIONING & HIIT
PERFORM 3 SETS OF 10 -12 REPEATIONS
CLOSE GRIP PUSHUPS
FLAT BARBELL BENCH PRESS
JM PRESS
DUMBBELL FLY
CABLE SCOOP LOW TO HIGH
DUMBBELL SKULLCRUSHER
DAY 4
DEADLIFT - SQUAT - PULL
PERFORM 3 SETS OF 13 REPEATIONS
DUMBBELL SEATED OVERHEAD PRESS RPE 50%
WALL BALLS
LATERAL RAISES
BOX JUMPS
Z PRESS
SLAM BALL
LATERAL JUMPS
DAY 5
UPPER BODY
PERFORM 3 SETS OF 13 REPEATIONS
POWER: POWER ROW
SEATED DB OVERHEAD PRESS
TRX REAR DELT FLY
MED BALL ALT DEPTH PUSH UP
1 ARM CABLE LATERAL RAISE
DUMBBELL HAMMER CURL
TRICEP CABLE CROSSOVER
1 ARM HIGH ROW
ABDOMINAL EXERCISE OPTIONS FOR THE WEEK:
1.Double Crunch with a Cross
2.Bicycle Crunches
3.Lateral Medicine Ball Blast on Decline Bench
4.Medicine Ball Knee Raise with Drop
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