JXPFitness
Strength Block 1 · Week 1 of 7

Week 1

5s weekOct 12 to Oct 18

Light on purpose. Beat the + set, stop with a rep left everywhere else.

BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Today · Tue
Upper A
Heavy bench · Bench 195 x 5+ · FSL 5x5 @ 150 · Rows, delts, triceps
Start session
Mon
Oct 12
LowerNot logged
Lower A
Power + Squat
  • Clean 5x3 @ 165
  • Squat 235 x 5+
  • FSL 5x5 @ 180
55 minOpen
Tue
Oct 13
UpperToday
Upper A
Heavy bench
  • Bench 195 x 5+
  • FSL 5x5 @ 150
  • Rows, delts, triceps
55 minOpen
Wed
Oct 14
Speed
Speed A
The long hill
  • Broad jumps 4x3
  • 4 long hill sprints
  • Flips if it's dry
40 minOpen
Thu
Oct 15
Lower
Lower B
Jumps + Hinge
  • Deadlift: find your TM
  • Pause squat 3x3 @ 195
  • Box or broad jumps 3x3
50 minOpen
Fri
Oct 16
Speed
Speed B
Short and fast
  • Tuck jumps or bounds 3x3
  • 6 hill accelerations, 20 to 30 yd
  • Flips
35 minOpen
Sat
Oct 17
Upper
Upper B
Incline + fun
  • Incline 4x6
  • DB incline drop set
  • Pull-ups + 15 min fun block
55 minOpen
Sun
Oct 18
Rest
Off
Recover
  • Mass
  • Walk
  • Eat
RecoverOpen