Sunday, May 24 – Saturday, May 30

Posted on May 24, 2020 by Alex Hawrelok

Week 9

 

Day 1: 

Back Squat and Bench Press:

• Back Squat
  • 5 x 10 @ 55%

• Bench Press
  • 10 @ 45%, 10 @ 50%, 10 @ 55%
  • 10 @ 50%, 10 @ 55%, 10 @ 60%
  • 10 @ 55%, 10 @ 60%, 10@ 65%
  • *Each 10/10/10 complex completed with minimal rest, 3:00 rest b/t complexes

• Accessories:
  • Barbell Front Squat – 3 x 10
  • Barbell Single Arm Landmine Floor Press – 3 x 10

Day 2:

Deadlift and Strict Press:

• Deadlift
  • 5 x 10 @ 55%

• Strict Press
  • 10 @ 45%, 10 @ 50%, 10 @ 55%
  • 10 @ 50%, 10 @ 55%, 10 @ 60%
  • 10 @ 55%, 10 @ 60%, 10@ 65%
  • *Each 10/10/10 complex completed with minimal rest, 3:00 rest b/t complexes

•  Accessories:
  • Barbell Good Morning – 3 x 10
  • Barbell Ab Rolls – 3 x 10