A. Front Squats; Take as many warmup
sets as you need then,
3 heavy reps x 3 sets
175 for all 3 sets, this felt heavier than
this weigh should have been for me
B. Deficit Deadlifts w/ bands; Work up
the bar weight where 5 reps is difficult then perform,
5reps x 5 sets, rest 2-3min
Worked up to 195x5, then did 5x5 with 195
with 3 min rest between (stood on red bands, didn’t do deficit)
C. Barbell Rows; 6 reps @ 145# x 3
sets, rest 2-2:30
Used 145 for all 3 sets.
*Build in weight if possible. Just make
sure back don’t start creeping up
D. Dimel Deadlift @ 35% (105lbs); 15-20
reps x 3 sets, rest 2
20, 16, 20 reps
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