5.11 Strength


Strength

Deadlift and Press

8 at RPE-8, then with same weight do 3 more sets of 6 reps.

Accessory Work

Part 1: 3 Rounds

10 Bulgarian Split Squats 5 each side

10 Single Leg Deadlifts 5 Each side (you can do a floating leg or with a kickstand)

12 Min EMOM (every minute on the minute)

Min 1- 5 Pullups

Min 2- 10 Bench Row each side. (keep going until 12 minutes total, that’s 6 rounds)

Special Sauce: 3 rounds to RPE-9

  1. Copenhagens
  2. 10-15 Curls
  3. Reverse Hypers
  4. 10-15 Tricep Extensions
  5. Glute Bridge
  6. 10-15 Lateral Raises
  7. Monster Walks

Team ABS: 16 Rounds

:20 work/:10 rest

Alternate these movements once you get fatigued with one go to the next

  1. Plank Jacks
  2. Weighted Situps
  3. Side Crunch left
  4. side crunch right

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