DeFranco's Agile 8 and Simple 6

  1. Deadlift: Start with a light weight.  Work up to about 85% of last week's 5RM, for a set of 5.  
  2. Take about 15% off.  Do a set of 5+, keep going as long as your form is maintained.  
  3. Take another 10-15% off.  Do another set of 5+.  
  4. Military Press: Work up in SETS OF 8 until it feels like an "8 or 9" on a 1-10 scale.  Take 20 minutes and continue doing sets at that weight until it feels like a "10", at which point you should stop.  
  5. Pull-ups.  Do a max set of bodyweight chins between all sets including deadlift and including warm up sets.  
  6. 3x: 
    10 DB Lateral raises
    15 Hanging Leg Raises
Posted on December 26, 2016 .