Blog

Weekly Work

Monday
Deadlift – work up to a heavy single x 82% 5 x 8
Squat x ~55% of 1RM x 3 x 10
RDL x 6-8 x 5
Weighted back ext x 10-12 x 4
Reverse Hyper x 20-24 x 4

25m sprint x 12 (45 sec rest b/tw sets

Tuesday
McGill Pull Ups x (MAX EFFORT!!!!) x 1 x 30
100 reps of ABs (sits ups, flutter kicks, GHD)

Wednesday
Bench Press x 82% x 5 x 6
Cuban Press x 6-8 x 5
DB Incline Bench x 6-8) + (DB Bent Over Row x 6-8) x 5
DB Shrug x 10-12 x 4

Sprint 400m x 6 – rest 3 min b/tw efforts

Thursday
Rest

Friday
Squat x 92% x 1 x 5, 85% x 3 x 3, 82% x 3 x 3
Deadlift from 2″ deficit x 5 x 5
Conv stance GM x 10-12 x 4
Squat Jump x 1 x 20 – 10 sec rest b/tw

Saturday
Incline bench x 6-8 x 5
Bicep Curls (any kind) x 8-10 x 4
Dips x Max Reps x 4

1 mile run / rest 10 min x 3

Sunday
Rest