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