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)