1)Deficit speed deadlift: 10x1 @60% (150lbs)
2)Good morning: 95x 4x5
3)BB Hip thrust: 205x3x8 (w/2 second pause at top and 10 second hold on last rep of last set)
4)Reverse hypers: 90x15/100x2x15
5a)Hanging leg raises: 4x10 (straight leg)
5b)Standing band abductions: 3x15
WEDNESDAY- BENCH DAY
1)Bench press w/pause: 130x2x1
2)Pin Press: 135x1/145x1/145x1
3)Seated cable row: 3x6
4)Lat pulldown: 3x10
5)DB incline chest press: 30x10/35x2x10
6)DB bentover rear delt raise: 2x15
1)Squat(w/belt) 225x3x1
2)Pickups: 2x10 seconds
3)Safety bar squat w/pause: 140x3x5
4)Safety bar good mornings: 90x8/70x8/80x8
5a)Ab wheel:(negatives) 1x12/2x10
5b)Seated band abductions: 3x20
Saturday -Accessory Day
1)Pullups: (wide grip, fat bar) 3x6
2)Speed press: 6x2 (60%) 85lbs
3a)BB hip thrust: 135x2x12/Single leg hip thrust with foot elevated: 2x12
3b)Incline bench press: 95x3x5
4a)Lateral raise: 3x10
4b)Face Pulls: 3x15
4c)Tricep pushdown:3x15
Conditioning:
Sled drag(one way=about 12-15 seconds) x 10
In between sets: Farmer's walks x2, 1 arm overhead dumbbell carries x2(each arm), Lsit x2 + handstand practice
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