Monday 2/29

Deadlift
6x2@80%

Dimmel Deadlifts
1x20 (add 5#

Accessory Work:

GHD Straight Leg Glute Contractions
3x15

DB Rows
3x12

Banded Russian KB Swings
3x12

Ab Finisher:

Single Arm, Single Leg Plank
3 Sets
- :30L/:30R

 

Thursday 3/4

Back Squat
5x2@85%

Front Squat
1x8 (add 10#)

Accessory Work:

Single KB FR Walking Lunges
3x20 (10 per arm)

Wide Grip Strict Pull Ups
3xMax Reps

Band Pull Throughs
3x20

Ab Finisher:

3 Sets
- 20 Cross Over Crunches
- 20 Flutter Kicks
- 10 Hello Dollys

 

Saturday 3/6

Bench Press
6x2@80%

Strict Press
1x8 (add 5#)

For Quality:

3 Rounds
- 10 Renegade Rows (50/35)
- 30 Sec. Battle Rope
- 15 OH WB Sit-Up Tosses

Shoulder Finisher:

6-Way Shoulders Complex
3x5