Day 1
Back squat > work up to a 3RM > subtract 10% > 1×3 > subtract 10% > 1xAMAP
- Dumbbell Row on Bench 3×8/side
- Landmine Front Squat 3×12
- Single Arm Landmine Row 3×8/side
- Double Kettlebell Swing 3×12
- Hanging Knee Raise 3×5
Day 2
Bench Press > work up to a 3RM > subtract 10% > 1×3 > subtract 10% > 1xAMAP
- Chin-up 3x(2+2+2)
- Seated Lateral Dumbbell Raise 3×8
- Single Arm Dumbbell Chest Press 3×10-12/side
Day 3
Deadlift > work up to a 1RM @ RPE 8.5 > subtract 10% > 1×3 > subtract 10% > 1×5
- Barbell Romanian Deadlift 3×8
- Kneeling Dumbbell Curl + Press 3×8/side
- Kettlebell Gorilla Row 3×10/side
- Dumbbell Skull Crusher 3×8-10
- Narrow Grip Quake Bar Chest Press 3×15-20
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