week 6

Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 5 again.

week 6: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  60 - 65 lunges 66 - 78 lunges > 79 lunges
set 1 36L 50L 52L
set 2 36R 50R 52R
set 3 26L 32L 46L
set 4 26R 32R 46R
set 5 max (at least 52A) max (at least 65A) max (at least 70A)
Day 2
rest 45 seconds between each SET (longer if required)
set 1 18L 26L 30L
set 2 18R 26R 30R
set 3 20L 30L 36L
set 4 20R 30R 36R
set 5 18L 26L 30L
set 6 18R 26R 30R
set 7 14A 22A 26A
set 8 max (at least 57A) max (at least 69A) max (at least 75A)
Day 3
rest 45 seconds between each SET (longer if required)
set 1 20L 30L 34L
set 2 20R 30R 34R
set 3 22L 32L 38L
set 4 22R 32R 38R
set 5 20L 30L 34L
set 6 20R 30R 34R
set 7 18A 24A 28A
set 8 max (at least 65A) max (at least 70A) max (at least 80A)
L = left leg lunge
R = right leg lunge
A = alternate leg lunge (e.g. 4A = left, right, left, right)

Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?

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