Sunday, November 29 – Saturday, December 5

Posted on November 30, 2020 by Alex Hawrelok

NEW CYCLE WEEK 1

Day 1: 

Push Press:

• 4 X 10 @ AHAP (As Heavy As Possible)
  • Increase weight each set, you should hit failure by the 10th rep of set 4

Back Squat:

• 4 X 10 @ AHAP (As Heavy As Possible)
  • Increase weight each set, you should hit failure by the 10th rep of set 4

Accessories:

• Wall Walk Shoulder Taps – 3 x 10/side
• Barbell Back Rack Lunge – 3 x 10/side (step forward)

Day 2:

Bench Press:

• 4 X 10 @ AHAP (As Heavy As Possible)
  • Increase weight each set, you should hit failure by the 10th rep of set 4

Deadlift:

• 4 X 10 @ AHAP (As Heavy As Possible)
  • Increase weight each set, you should hit failure by the 10th rep of set 4
  • DON’T SACRIFICE FORM FOR REPS ON DEADLIFT

Accessories:

• Glute Care:
  • 1:00 Piriformis Lacrosse Smash/side (do this first)
  • 1:00 Pigeon Stretch/side
• Barbell Bent Over Row – 3 x 15