Tuesday, October 20, 2020

A. Front Squat at 3333 tempo

Begin with 40% of your 1 RM and every 3:00 follow this sequence for 24 minutes x 3 reps

Set 1) 40%

Set2) 50%

Set 3) 60%

Set 4) 70%

Set 6) 50%

Set 7) 60%

Set 8) 70%

rest 2:00 between sets

B1. Deficit Deadlift

10 reps x 3 sets **Stand on a 25/35/45 lb plate build to an RPE of 7 rest 2:00 between

B2. Wide Stance Pushups

18/15/15 reps rest 2:00 before going back to Deadlift

C1. Bulgarian Split Squat with Barbell

8 each leg withbarbell in front rack position 3-4 sets rest 3:00 each set

C2. Bench Dips

25 reps x 3 sets rest 1:30 before going back to the Split Squat

D. “AB” FARMIN’

DEAD BUGS x :45

Pallof 1/2 kneeling Upward CHOPS x 12e/s

Russian Twists x 12

Heavy KB Front Rack Marches x :45

5 sets res as needed