Sunday, June 23 – Saturday, June 29

Posted on June 24, 2019 by Anna Follman

Week 7: 

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

We are on the 2nd 6 weeks of this strength cycle. Add the following weight to your initial Training Max to base your percentages on. 

Squat & Deadlift – Increase by 10lbs 

Bench press & Strict Press – Increase by 5lbs 

 

Day 1:

Back Squat:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3 Reps @ 90%
  • Max Reps @ new Training Max

Bench Press:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Accessory: 3 Rounds

  • 10 Weighted GHD Hip Extensions (15/25)
  • 20 Snatch Grip Deadlifts (unbroken)
  • 30 Banded Straight Arm Lat Pulldowns

 

Day 2:

Deadlift:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3 Reps @ 90%
  • Max Reps @ new Training Max

Strict Press:

  • 7 Sets of 5 Reps @ 75% (60 sec. rest between sets)

Accessory: 10 Minute AMRAP

  • 10 Zottman Curls (15/25)
  • 10 Overhead Squats (73/115)
  • 10 DB Overhead Tricep Extensions (45/60)

#WorkHardBeNice