Wednesday 11th March 2026 – Week 6 Day 3
2 rounds
- 15 Banded Pull Aparts or Cable face pulls
- 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep)
-10 light KB halos in each direction
Barbell Bench Press
these are 3 seconds lower and a 3 count pause in the bottom of each repetition
Build upto a heavy single RPE 9-10
Barbell Bench Press…. again
perform max reps with 60% of your max weight from the heavy SINGLE
3 sec lower, 3 sec pause, explode back up then no pause at the top of each rep
1️⃣ Weighted Dip
Using 75% of your new 5RM dip
perform 2-3 warm up sets
then perform a single max rep effort at your working weight MAX EFFORT
Full depth, controlled descent
Rest 2 min then perform a single max effort tempo ring dips at just Bodyweight, 3 sec lower, 3 sec pause in the bottom and explode back up.
2️⃣ Pendlay Row
Using 75% of your new 5RM (if you got more than 12 res last week then increase the weight this week)
perform 1-2 warm up sets then:
then perform 1 max rep effort at your working weight MAX EFFORT
Pause at the chest each rep floor a second and lower back down over 2-3 seconds
3️⃣ Single arm row
Using your 12RM weight from last week (if you got more than 12 reps last week then increase the weight this week)
Perform 1-2 warm up sets
Then perform a single max rep set on each arm
Pause at the top each rep for a second and lower back down over 2-3 seconds each rep.
4️⃣ Optional Arm Work (Stronghold approved)
You can choose either the gymnastics superset or the dumbbell superset
GYMNASTICS – ring curls + ring tricep extensions perform 2 sets of max reps on each, lowering over 2-3 seconds each rep
(if you got more than 12 reps last week then increase the angle of your hold this week)
DUMBBELL – any Bicep curl + french press: perform 2 max rep sets of each
Arms matter….. Elbows matter more
5️⃣ Ab rollouts – 2 x max rep sets from knees
I may post a video on how to progress these to standing ab rollouts if you like, post in the comments
6️⃣ Shoulder health Carries (Stronghold Staple)
Choose either bottoms up carry or overhead waiters walk
3–4 walks each arm, hgo heavy but use weights where you can perform controlled breathing
