7.20.15-7.25.15

Day 1:

  1. Military Press and Squat: warm up to working weights
  2. 5x
    10 Military Press @ 70% working weight
    10 Pull-Ups any grip
  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. 3x10 Lateral Raises
    10 Rear-raises
    30 Seconds Side Plank Each Side

Day 2:

  1. Bench 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 Bench Press at about 70% at working weight
    10 Pendlay Row
    10 Weighted Crunches
  5. 3x 
    10Curls
    10 Chest Fly
    10 Pull-overs

Day 3

  1. Front squat and military 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 military Press @ 60% working weight
    10 pull-ups any grip
    10 Ab Whell Rollouts
  5. 3x
    10 Lateral Raises
    10 Rear-raises
    30 Seconds Side Plank Each Side
Posted on July 18, 2015 .