Workout of the Day
95%TM x 1 Reps x 2 Sets
3 sets x 6 Reps
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 3.
Novice: This is the final week of 6’s before we drop to 4x4s for three weeks. Ideally you still make all your work sets this week!
Front Rack Step-Up
Strict or weighted Chin-Ups
Alternate between both exercises until 4 progressive sets have been completed. For the step-ups, choose a box specific to your height such that your hip crease is just below parallel when stepping up. The Gold Standard on these would be to perform around 30% of your BSQ 1RM on each leg, however, your focus should be on control and sound technique.
Coach Steph didn’t love her Deadlift face from Monday’s EMOM so David applied a little Photoshop magic