WEEK 6, DAY 2

STRENGTH:

Part 1:
Overhead Press: 5 Sets x 5 Reps

Set 1: RPE 7
Set 2: RPE 7
Set 3: RPE 8
Set 4: RPE 8
Set 5: RPE 8

*2- to 3-minute rest between sets.

Part 2:
Paused-Explosive Bench Press: 3 Sets x 3 Reps

Set 1: RPE 7
Set 2: RPE 8
Set 3: RPE 8

*2-second pause at the bottom followed by a very explosive press. 90-second to 2-minute rest between sets.

(5-minute Rest)

PERFORMANCE:

*Repeat from Week 1, Day 2. The goal: complete more work than then.

(3 Rounds)
Minute 1: 5 Barbell Rows followed by AMRAP Burpees with the remainder of the minute
Minute 2: Rest
Minute 3: 5 Barbell Rows followed by AMRAP Double Unders with the remainder of the minute
Minute 4: Rest
Minute 5: 5 Barbell Rows followed by AMRAP Push-ups with the remainder of the minute
Minute 6: Rest
Minute 7: 5 Barbell Rows followed by AMRAP Box Jumps with the remainder of the minute
Minute 8: Rest

*Barbell Rows at an RPE 5, knowing that they will slowly increase in difficulty as the workout goes along.

Jason Harle