7.13.15-7.18.15

Day 1:

  1. Bench Press and Squat: warm up to working weights
  2. 5x
    10 Bench Press @ 70% working weight
    10 Pendlay Row
  3. Warm up to Squat working weight
  4. Squat: put on a belt, do one all-out set at working weight
  5. 3x3 at working weight
  6. 3x
    10 Chest Fly
    10 Pullover
    10 Curl
    1 Minute Plank

Day 2:

  1. Military press and Deadlift: Work up to working weight
  2. Deadlift: Put on a belt.  One all out set at working weight.
  3. 3x3 additional reps at working weights
  4. 5x
    10 Military Press at about 70% at working weight
    10 Pull-ups any grip
    10 Weighted Crunches
  5. 3x
    10 Lateral Raises
    10 Rear-raises
    30 Seconds Side Plank Each Side

Day 3

  1. Front squat and bench press: warm up to working weights
  2. Front Squat: one all out set at working weight
  3. Front Squat: 3x3 at working weight
  4. 5x
    10 Bench Press @ 60% working weight
    10 Pendlay Rows
    10 Ab Whell Rollouts
  5. 3x
    10 Curls
    10 Chest Fly
    10 Pull-overs
     
Posted on July 12, 2015 .