Welcome to the first Intensification phase of the new cycle.  In this phase, we return to a method called Escalating Density (aka Timed Sets).   It will challenge your mental toughness and grit, reminiscent of a Crossfit metcon.  Well, more like 3 metcons back-to-back.

In each series, you will have a prescribed time limit to perform as many rounds of the given superset as you can.  Similar to an AMRAP, except this one builds muscle.

In the A Series, you will have 20 minutes.  Using the weight that would be your 6 RM, you will perform 3 reps of A1.  Take as much rest time as you need to recover, and then do the same thing for A2.  Rest as much as you need, and repeat.  The first few sets may feel easy, but pretty soon that fatigue will set in.

If you're easily bouncing back and forth between the exercises for the full 20 minutes, you probably went too light, and you should increase next time.

After the A Series, you will rest 3 minutes and then move on to the B Series.  Same situation here.  Using your 12RM weight, you'll perform 6 reps of each exercise, taking as much rest as you need between them.

Take 3 minutes rest, and the same goes for the C Series - using your 20RM weight for 12 reps of each.

Your goal, for each of the following weeks, is to keep the SAME WEIGHT but increase the number of rounds you perform.  So, if anything, err on the heavier side.  Use your numbers from previous phases as a guide to choosing loads correctly.

This one takes fortitude to get back under the bar or pick up the weights again for the next set.  Let's see what you got.

Note: You may get more than 10 rounds on the A Series, even though there are only 10 possible sets listed on the workout.

If necessary, review the video on the main Team page for a refresher on how to read the rep/tempo/rest notation.  Post questions and comments on the Team Feed.

Have fun, stay hungry, and get after your new PHYSIQUE.