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

#WorkHardBeNice