Monday May 5, 2014

This will be a tough week - use your time in the gym efficiently and work hard. Next week we will deload and do some testing towards the end of the week.

Skill
1) work ME Muscle Ups in between sets

Strength/Hypertrophy
1a) Back Squat: Work to a 5rm, 1X5@95% of 5rm, 1X5@90% of 5rm
1b) Bench Press: Work to a 5rm, 1X5@95%, 1X5@90%
2) Back Squat: 1x20 @55% - back off set.
3) Bench Press: 3xME @55% 3301 tempo with 15s rest

Note: the above work protocol is to work to a 5rm then do two back off sets. One at 95% of the 5rm for 5 reps, then another set of 5 reps at 90% of the 5rm. Also remember the 1a/1b notation means to work one set of the first movement then move to the 'b' movement for one set, etc.. until you finish all the prescribed sets.

Accessory
1a) Barbell Lunges: 3x8 - this should be heavy - really push your quads
1b) Incline DB Press: 3x8 work to a heavy 8
2) Jerk Drives (with 3 count pause at bottom of dip): 3X3 @ 110-120% of max Jerk