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

 

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

 

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