Sunday, June 30 – Saturday, July 6

Posted on July 1, 2019 by Anna Follman

Week 8: 

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:

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

Bench Press:

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

Accessory: 10 Minute EMOM

• Minute 1: 12 DB Flye (20/30)
• Minute 2: 12 Barbell Glute Bridges (heavy)

 

Day 2:

Deadlift:

• 7 Sets of 3 Reps @ 75% (60 sec. rest between sets)

Strict Press:

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

Accessory:

• TABATA 1: Hanging Leg Raises/Knee Raises
• TABATA 2: Rear Delt Raises (15/25)