Day 1
Back Squat 4×3 @ previous weeks top set
- Landmine Romanian Deadlift 3×10
- Heel Elevated Dumbbell Front Squat 3×10
- Dumbbell Row 3×8-10/side
- Kettlebell Swing 3×15
- Tabata Squat > 20 seconds of work, 10 seconds rest x 8 rounds
Day 2
Bench Press 3×3 @ RPE 9 > subtract 10% x AMAP . subtract 10% x AMAP
- Incline Dumbbell Press 3×12
- Barbell Row 3×10
- Dumbbell Skull Crusher 3×1-12
- Narrow Grip Quake Bar Press 3×15-20
- Band Bicep Curl 3×15-20
- Weighted Sit-Up x 30
Day 3
Deadlift > work up to a 3RM @ RPE 8.5 > 3 reps E2MOM x 5 sets
- Pendlay Row 3×6
- Standing Single Arm Dumbbell Shoulder Press 3×8/side
- Kettlebell Gorilla Row 3×10/side
- Dumbbell Snatch 3×6/side
- Push-Up 3xAMAP
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