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
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