P
A. Back Squat:
5@40%, 5@45%, 5@55%
5@60%, 5@70%, Max reps @ 80%
OTM [12]
B1. 1 set of strict Chinups* (F-2)
B2. 1 set of strict Pullups* (F-2)
B3. 1 set of wide grip pullups (use a band if necessary)
Make the sets difficult, but stay shy of complete muscle failure.
C. Row for max meters: [10]
D1. *Weighted lunge in place (1 forward, 1 back) 4×10 (each leg)
D2. *Glute Ham Raise 4×12
F
A. same
OTM [12]
B1. 1 set of strict Chinup negatives* (F-2)
B2. 1 set of strict Pullup negatives* (F-2)
B3. 1 set of wide grip barbell bent over row OR rest
Make the sets difficult, but stay shy of complete muscle failure. Use a pullup bar whenever possible. Use a lat pulldown if pullup bar is too difficult.
C. Row for max meters: [10]
We are starting a new 12 week Foundational Strength Cycle today! More details can be found using this link.