GENESIS 6.1

A.
Five sets of:
Romanian Deadlift x 8 reps; rest 1:30

Increase weight each set building to a heavy set of 8 reps.

B.
Four sets of:
Strict Chin Ups x Max Reps

I want four sets for max reps. Rest 1:00 between sets. Aim to beat your records from week 4.

C.
Four sets of:
Chest Supported Incline DB Row x 8-12 reps
Rest :10
Straight Arm Pulldown x 15 reps
Rest 1:30

Increase the weight each set as long as you can stay within the rep range. For the straight arm pulldowns – if you don’t have access to a lat pulldown station, use a resistance band looped over a pull up bar. I’m not concerned with a ton of weight on the pulldowns, just getting a solid pump in the lats.

The 10 second rest is not a typo.

D.
Gymnasty
Four sets of:
Hollow rocks x 10 reps
Rest :30
Parallette Shoot Throughs x 5 reps
Rest :30

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