Sunday, July 7 – Saturday, July 13

Posted on July 6, 2019 by Anna Follman

Week 9: 

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:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 Reps @ 85%
  • Max Reps @ Training Max

Bench Press:

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

Accessory: 5 Rounds

  • 10 Strict Handstand Push-ups (Scale to :45 Handstand Hold/:45 Box Handstand Hold)
  • 15 DB Row Each Arm (35/50)
  • 20 Banded Glute Kickbacks

 

Day 2:

Deadlift:

  • 3 Reps @ 65%
  • 3 Reps @ 75%
  • 3 Reps @ 85%
  • Max Reps @ Training Max

Strict Press:

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

Accessory: 8 Minute AMRAP

  • :30 Goblet Squat Hold (20/35)
  • 30 Alternating DB Curls (15/25)

#WorkHardBeNice