05 15 18

P

A1. Bench Press: 5@59%, 5@68%, ME@77% of (1RM + 10)

A2. Bent over barbell row (Supinated grip) (1st 4 sets) 4 x 6-8 reps (21X1)

 

OTM [9]

B1. Deficit Pushup (Paralettes or box) 8-12 reps (2121)

B2. Ring Face Pull 6-10 reps OR CS (WY Neg)

B3. 8-12 GHDSU

 

NFT:

C1. 3×10 DB Curls (3011)

C2. 3×10 DB Skull crushers (lying on bench @ 2011)

C3. Jumping Lunges (no weight)

 

D*. 10 min max cal assault bike

 

 

F

A1. 8 sets of pushups – increase difficulty if >50 total reps last week

A2. Bent over barbell row (Supinated grip) (1st 4 sets) 4 x 6-8 reps (21X1)

 

OTM [9]

B1. Strict DB Press  8-12 reps

B2. CS (WY Neg) 6 reps

B3. 8-12 Hollow to V-ups

 

C: same