Warm Up
Back Squat
w/u set 1 (90% 1RM x .4) x 5 reps
w/up set 2 (90%1RM x.5) x 5 reps
w/up set 3 (90%1RM x.6) x 3 reps
Work Sets
Set 1 (90%1RM x.65) x 5
Set 2(90%1RM x.75) x 5
Set 3(90%1RM x.85) x 5+
Bench Press
w/u set 1 (90% 1RM x .4) x 5 reps
w/up set 2 (90%1RM x.5) x 5 reps
w/up set 3 (90%1RM x.6) x 3 reps
Work Sets
Set 1 (90%1RM x.65) x 5
Set 2(90%1RM x.75) x 5
Set 3(90%1RM x.85) x 5+
Assistance Work
Weighted Push Ups 75 total Push Ups
Goblet Squat 5 x 8 with 1 second pause at bottom Heavy Bell.
AB Work
3 x 15 T2B
Or 3x Knee Raises on Box
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