Strength | March 23 - 27

DAY 1 – LOWER BODY POWER + STRENGTH ENDURANCE

A) Box Jumps (Primer)

3×3

Explosive, low fatigue

B) Conditioning – 8–10 Min Steady

Bike / Row / Sled

Comfortable but working

C) Back Squat

4×8 @ 78–80% Back Squat 1RM

Controlled descent, strong drive up

Rest 90–120 sec

D) Romanian Deadlift

3×10 @ ~70% Deadlift 1RM

Controlled tempo

E) Walking DB Lunges

3×12 each leg

Slightly heavier than Week 5

F) Superset – 2–3 Rounds

• Leg curl x15–20

• Weighted plank x60 sec

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DAY 2 – UPPER BODY POWER + STRENGTH ENDURANCE

A) Plyometric Push-Ups (Primer)

3×5

B) Bench Press

4×8 @ 78–80% Bench Press 1RM

Smooth reps, no failure

C) Pull-Ups

4×8–10

Slightly heavier than Week 5

D) Superset – 3 Rounds

• DB Shoulder Press x10

• Chest-supported DB Row x10–12

E) Arm Circuit – 3 Rounds

• DB curls x12–15

• Skull crushers x12–15

• DB lateral raises x15–20

Optional Conditioning – 6–8 Min EMOM

Min 1

15 push-ups

Min 2

12–15 ring rows

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DAY 3 – POSTERIOR CHAIN POWER + CONTROL

A) Broad Jumps (Primer)

3×3

Explosive, full reset

B) Deadlift

4×6 @ 80–82% Deadlift 1RM

Strong, clean reps only

C) Barbell Hip Thrust

3×10

Pause at top

D) Bulgarian Split Squat

3×10–12 each leg

Controlled

E) Farmer Carry

4×60 ft heavy

F) Conditioning – 10–12 Min AMRAP

15 DB snatches (8/7)

15 box step-ups

20 sit-ups

Steady pace, not a sprint