Workouts 7-12

Try to add weight to accessory movements - but make sure to maintain form and required reps.

Day 7 :

  • 3 rounds - 20s hollow hold, 10 scap pull-ups, 60s low plank

  • 3x5 BS +5-10#

  • 3x5 Press @ +1-3#

  • 1x5 DL +10-20#

  • 5x1000m bike erg - round starts every 3 minutes

Day 8

  • Pause Front Squats - 10x2 @60-70% - rest 60s between sets - perform 3 high box jumps after each set

  • Strict Pull-Ups - 3x10

  • Pendlay Rows 3x10

  • Seated Dumbbell Arnold Press - 3x10

  • Reverse Flys - 3x10

  • Hip Extensions - 3x15

  • Strict Leg Raises - 3x10

Day 9

  • 3 rounds - 20s L-Sit, 10 scap pull-ups, 60s low plank

  • Backsquat - 5RM - aim to add 5-10#

  • Press - aim to add 1-3#

  • Deadlift - 1x5 aim to add 10-20#

  • Single Leg Dumbbell DL - 3x10

  • Barbell Hip Thrust - 3x10

Day 10

  • 3 rounds - 20s hollow hold, 10 scap pull-ups, 60s weighted low plank

  • 3x5 BS - +5-10#

  • 3x5 Press +1-3#

  • 1x5 DL +10-20#

  • 150 calorie ski erg for time

Day 11

  • Bottom Up Back Squats - 2-2-2-2-2 - ascend in weight, but don’t surpass day 1’s workload

  • Strict Chin-Ups - 3x10

  • Two Arm Dumbbell Row - 3x10

  • Flat Dumbbell Bench Press - 3x10

  • Barbell Curls - 3x10

  • Hip Extensions - 3x15

  • Strict Leg Raises - 3x10

Day 12

  • 20s L-Sit, 10 scap pull-ups, 60s weighted low plank

  • Backsquat - 5RM - +5-10#

  • Press - 5RM - +1-3#

  • Deadlift - 1x5 - +10-20#

  • Single Leg Dumbbell DL - 3x10

  • Barbell Hip Thrust - 3x10