Monday 5/14

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/17

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Pause Squat (2 Ct.)
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Overhead Press
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
4x8xRPE 8

 

Saturday 5/19

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x5xRPE 6
1x5xRPE 7
5x5xRPE 8

Tempo Squats 3-0-3
1x8xRPE 6
1x8xRPE 7
2x8xRPE 8