Starting this week, SWOD programming will be posted for the entire week.

 

Monday 1/18

Sumo Deadlifts
8x2@80%

Deadlift
1x8 (add 10# from previous week)

Accessory Work:

Single Leg GHD Hip Extensions
3x8 per leg

Weighted OH Sit-Ups
3x15

DB Rows
3x10 per side

 

Thursday 1/21

Box Squats
8x3@70%

Back Squat
1x8 (add 10# from previous week)

Accessory Work:

Yates Rows
3x10

DB Box Step Ups
3x16

Barbell Wipers
3x20

 

Saturday 1/23

Strict Press
3x5@75%

Close Grip Bench Press
1x8 (add 5# from previous week)

Accessory Work:

Incline DB Bench
3x18

Straight Arm Banded Lat Pull Downs
3x20

Seated Sled Pulls
3x