Wednesday, June 22, 2022

Wednesday
A Sumo Deadlifts

8 RM in 4-5 sets at RPE 8 REST 2:00 between sets

B1  Weighted Pull Ups
8RM in least amount of sets....oce found drop to 80% and perform 8 reps every 2 min for 8 min

B2  Single leg KB deads

10/leg x 3 sets

B3  Banded Lat PullDowns

20/20/18/18/15

in between perform a :60 sec dead bug

C1 Nordic curls.

20 x 4 sets

rest as needed

C2  Candlestick raises (Strict)

5 sets x 20 reps

C3  Standing Hip Abduction

30 each hip x 3 sets
use an external weight on your thigh rest as needed

D Back extensions

20 x 3