Strength Block 1 · Week 6 of 7
Week 6
5/3/1 weekNov 16 to Nov 22
Training maxes go up. The 1+ week. Top sets are heavy singles you'll turn into reps. Tuesday's + set is 225. Beat 6.
BlockDay 2 of 49
0/40
Sessions
10:30–11:30
Gym
Weigh in
Bodyweight
Mon
Nov 16
Lower
Lower A
Power + Squat
- Clean 5x3 @ 190
- Squat 270 x 1+
- FSL 5x5 @ 215
55 minOpen
Tue
Nov 17
Upper
Upper A
Heavy bench
- Bench 225 x 1+
- FSL 5x5 @ 175
- Rows, delts, triceps
55 minOpen
Wed
Nov 18
Speed
Speed A
The long hill
- Broad jumps 4x3
- 5 long hill sprints
- Flips if it's dry
40 minOpen
Thu
Nov 19
Lower
Lower B
Jumps + Hinge
- Deadlift 95% x 1+
- Pause squat 3x3 @ 200
- Box or broad jumps 3x3
50 minOpen
Fri
Nov 20
Speed
Speed B
Short and fast
- Tuck jumps or bounds 3x3
- 8 hill accelerations, 20 to 30 yd
- Flips
35 minOpen
Sat
Nov 21
Upper
Upper B
Incline + fun
- Incline 4x6
- DB incline drop set
- Pull-ups + 15 min fun block
55 minOpen
Sun
Nov 22
Rest
Off
Recover
- Mass
- Walk
- Eat
RecoverOpen