Monday 3/14
Bench Press
1x1@97%
2x1@95%
Strict Press
1x8 (add 2.5#)
Accessory Work:
Lying Thumb Down
Rear Delt Raises
3x20 per arm
Flat Bench DB Tate Presses
w/ Bands
3x10
Chin Ups
3xMax Reps
Abs:
3 Sets:
- 15 sec Hollow Hold
- 15 sec Hollow Tuck
- 15 Perfect Holllow Rocks
- Rest 30 sec
Β
Thursday 3/17
Deadlift
1-1-1
Start @ 90%
Stop @ 97-98%
Dimmel Deadlifts
1x20 (add 5#)
Accessory Work:
Seated Good Mornings
w/ Barbell
3x12
Yates Rows
3x10
Weighted GHD Hip Extensions
3x10
Abs:
Partner WallBall OH
Sit-Up Toss
3x20
Β
Saturday 3/19
Back Squat
1x1@97%
2x1@95%
Front Squat
1x8 (add 10#)
Accessory Work:
GHR
3x10
Weighted Pull Ups
5-5-5
Lateral Lunges w/
Barbell
3x10 per leg
Abs:
Weighted Side Planks
3x 30 sec per side