Tuesday, November 3, 2020

A. Front Squat at 3333 tempo

Begin with 50% of your 1 RM and every 3:00 follow this sequence for 21 minutes

5 reps

Set 1) 50%

Set 2) 60%

Set 3) 70%

Set 4) 75%

Set 5) 60%

Set 6) 70%

Set 7) 80%

B1. Trap Bar Deficit Deadlift

8 reps x 4 sets

**Stand on a 25/35/45 lb plate

build to an RPE of 7

rest 2:00 between

B2. Wide Stance Pushups

18/15/15/12/10 reps

rest 2:00 before going back to Deadlift

C1. Bulgarian Split Squat with Barbell

10 each leg withbarbell in front rack position

4 sets

use weight from last week for all 4 sets

rest 3:00 each set

C2. Single Leg DB RDL

10 each leg x 3 sts

D. "AB" FARMIN'

WEighted Situps x 20

hanging leg raises x 15

russian twists x 12

Supine Banded Marching x :60

4 sets

res as needed