Tuesday, January 19, 2021

Wide Grip Bench Press

Using 80% of that new 5RM, perform 5 reps x 3 sets

rest 3:00 btwn

Single leg COntralateral RDL

Hold DB/KB in opposite hand of Leg/Hip performing RDL

10 reps eachleg x 3 sets

Seated dB OH Press

15 each arm x 3 sets

DB Front Rack Forward Lunges

Two DB's in each hand

12 reps each leg x 4 sets

rst as needed

Deficit Deadlift

Using a moderate weight, stand on TWO 45#'s.

10 reps x 3 sets at RPE 7

"AB" FARMIN'Pallof Press Holds x :30/side

1/2 Kneeling Downward Chops x 12 / side

Hollow Hold x :20 seconds

Side Plank Holds x :20 side

3 sets

res as needed