Sunday, January 3 – Saturday, January 9

Posted on January 5, 2021 by Alex Hawrelok

 WEEK 6

Day 1: 

Push Press:

  • 4 X 5 @ 75%

Back Squat:

  • 4 X 5 @ 75%

Accessories:

  • DB Arnold Press – 3 x 12
  • Anterior tib. care – 1:00 anterior tib. roll w/ lacrosse ball per side, 1:00 calf stretch per side

Day 2:

Bench Press:

  • 4 X 5 @ 75%

Deadlift:

  • 4 X 5 @ 75%

Accessories:

  • Upper Body Care:
    • 1:00 Lacrosse Ball Pec smash (do this first)
  • Max Strict Pullups – 3 sets, scale with 3 x 5 max effort pullup negatives
  • Single Leg Glute Bridge – 3 x 15/side

#WorkHardBeNice