2 sets:10 monster walk steps, forward10 monster walk steps, backwards10 banded sumo stance good mornings
3 sets:6 push-ups8 alternating Cossack squats10 dumbbell goblet squats- Increase dumbbell load for the goblet squats each set.
4-5 sets:3 front squats– Build to 70-80% of 1-rep-max front squat.– Rest 1:00 between sets.
5 sets, each for time:10 dumbbell deadlifts10 dumbbell front rack walking lunges10 dumbbell front squats- Rest 2:00-3:00 between sets.- Use two dumbbells and the heaviest loads you have available.
1 set:1:00 frog stretch1:00 seated straddle stretch1:00 seated butterfly stretch
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.- Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.- Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
5 sets:5 weighted dips10 strict handstand push-ups- Rest 2:00-3:00 between sets.
- Pinch a dumbbell or medicine ball between your legs or use a weight belt to add weight to the dips.- Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.- Switch the movement to double-dumbbell shoulder presses if you cannot perform strict handstand push-ups. - If you are not proficient or have limited mobility with the dips, avoid adding weight; use a band for assistance if needed.
For time:1:00 plank hold (high plank)25 strict toes-to-rings1:00 plank hold (low plank)50 GHD sit-ups1:00 plank hold (high plank)25 strict toes-to-rings1:00 plank hold (low plank)
- 10:00-15:00.- Plank holds in 1-2 sets.- While performing strict toes-to-rings, focus on leaning back and pressing the rings to your toes.- While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.- Reduce volume and/or range of motion on the GHD sit-ups if you have not been practicing this movement consistently.- Strict toes-to-rings modifications: strict hanging knee raises on rings.- GHD sit-up modifications: GHD sit-ups to parallel, AbMat sit-ups.
5 sets for total time:400-meter run350/400-meter row- Rest 2:00 between sets.
- Complete each set in under 4:30 total.- Reduce run distance to 300 meters and row distance to 250/300 meters to maintain proper pacing.- Start at a moderate pace and gradually increase speed to finish the final set faster than the first 4.