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 Accessory 1a) Barbell Lunges: 3x8 - heavy 1b) Incline DB Press: 3x8 work to a heavy 8 2a) Jerk Drives (with 3 count pause at bottom of dip): 3X3 @ 110-120% of max Jerk 2b) Flys: 3x10
Tuesday, August 23, 2016
Tues Aug 23, 2016
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 Accessory 1a) Barbell Lunges: 3x8 - heavy 1b) Incline DB Press: 3x8 work to a heavy 8 2a) Jerk Drives (with 3 count pause at bottom of dip): 3X3 @ 110-120% of max Jerk 2b) Flys: 3x10
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