Monday 1/25

Banded Back Squat
8x3@65%

Back Squat
1x8 (add 10# from previous)


Accessory:

Lateral Box Step Ups
3x20

Wide Grip Strict Pull Ups
3xMax Reps


Ab Finisher
2 Rounds:
- 40 Flutter Kicks
- 30 Perfect Hollow Rocks
- 20 Scissors
- 10 Pike Leg Lifts

 

Thursday 1/28

Z Press
3x5

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


Accessory:

Strictly Hypertrophy
12-9-6-3-6-9
- Strict Ring Dips
- Strict T2B
- Strict HSPU
- Renegade Rows (35/25)

 

 

Saturday 1/30

Block Pulls
6x2@80%

Deadlift
1x8 (add 10# from previous)


Accessory:

Barbell GHD Hip Extensions
(Barbell on Back, Partner Spotter)
3x8

Side Plank Flyes
(Smooth Tempo)
3x15 per side

Seated Box Jumps
(1" Higher from previous)
3x6