Day 1
Back Squat 5×5 @ RPE 6, 7, 8, 8, 9
- Dumbbell Step-Ups 3×10/side
- Landmine Romanian Deadlift 3×12/side
- Goblet Squat 3×20
- TRX Rows 3×15
- Kneeling Landmine Press 3×10/side
Day 2
Bench Press 5×5 @ RPE 6, 7, 8, 8, 9
- Close Grip Bench 3×10
- Kettlebell Romanian Deadlift + Row 3×8+8
- Dumbbell Skull Crushers 3×10
- Band Tricep Extensions 3×15-20
- Ab Wheel Roll-Outs 3×5-8
- Barbell Curls 3×10
- Wide Elbow Push-Ups 3×15
Day 3
Deadlift > work up to a 5RM @ RPE 8 > 3 reps every 2 minutes x 7 sets
- Barbell Shoulder Press 10, 8, 6, 4, 2
- Pendlay Row 5×5
21-15-9
- Kettlebell Swing
- Air Squat
- Hand Release Push-Up
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