Monday 4/9
Foundational Strength
Back Squat
3x5
Overhead Press
3x5
Deadlift
1x5
Intermediate
Back Squat
20 Minutes to Work to
Top Set 5 Reps @
RPE 8
Back Off Sets at 3x5x94%
Lying Dumbbell Flyes
3x15
Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
Thursday 4/12
Foundational Strength
Back Squat
3x5
Bench Press
3x5
Pendlay Rows
3x10
Intermediate
Press
15 Minutes to Work to
Top Set 5 Reps @
RPE 8
Back Off Sets at 2x5x96%
Deadlifts
15 Minutes to Work to
Top Set 5 Reps @
RPE 8
Back Off Sets at 2x5x90%
GHD Sit-ups
3x10
Saturday 4/14
Foundational Strength
Back Squat
3x5
Overhead Press
3x5
Deadlift
1x5
Intermediate
Back Squat
20 Minutes to Work to
Top Set 5 Reps @
RPE 8
Back Off Sets at 3x5x94%
Bench Press
15 Minutes to Work to
Top Set 5 Reps @
RPE 8
Back Off Sets at 2x5x96%
Pendlay Rows
3x10