Day One
3 Sets
5-3-1+ Back Squats
3 Sets
10 Tempo Bench Press (58%)
Max Set Deficit HSPU (45lb Plate)
3 Sets
8 ea side DB Suitcase RNT Split Squat
15 Finger Flexor Curl
:20 ea side Copenhagen Plank
| *Above %s are based of 90% of 1 rep max, 75%, 85% and 95%. | |
| Last set is 1+, so complete as many reps but goal is atleast 1 | |
| Bench Press Tempo: Control the bar down and press up fast (2 sec down/1 up) | |
| Deficit HSPU: Use a 45lb plate, small DBs or anything that will give it a small deficit | |
Day Two
3 Sets
5-3-1+ Deadlift
3 Sets
10 Tempo Push Press (58%)
Max Set Tempo Strict Toes to Bar
3 Sets
12 DB Tate Presses
8 Glute Hamstring Raise
5+50ft Sandbag OTST + Bear Hug Walk
| *Above %s are based of 90% of 1 rep max, 75%, 85% and 95%. | |
| Last set is 1+, so complete as many reps but goal is atleast 1 | |
| Push Press Tempo: Fast up, control the bar down | |
| Tempo Toes to Bar: Fast Up, Control legs down | |