Sunday, June 2 – Saturday, June 8

Posted on June 3, 2019 by Anna Follman

Week 4: 

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

 

Day 1:

Back Squat:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Bench Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Accessory: Every 2 Minutes For 10 Minutes

  • 5 Glute Ham Curls
  • 10 Dumbbell Incline Bench Press (35/50)
  • 15 Diamond Push-Ups

 

Day 2:

Deadlift:

  • 5 Reps x 5 Sets @ 75% (60 sec. rest b/t sets)

Strict Press:

  • 5 Reps @ 65%
  • 5 Reps @ 75%
  • 5 + Reps @ 85%

Accessory: 15 Minute AMRAP

  • :30 L-Sit (Parallettes/Hanging/Hanging Low L-Sit/Hanging Knee Raise)
  • 10 Dumbbell Lat Raises (10/15)

#WorkHardBeNice