Strict Press:
Warm-Up Sets:
Set 1: (90% 1RM x .4) x 5
Set 2: (90% 1RM x .5) x 5
Set 3: (90% 1RM x .6) x 3
Work Sets:
Set 1: (90% 1RM x .7) x 3
Set 2: (90% 1RM x .8) x 3
Set 3: (90% 1RM x .9) x 3+
Assistance:
Stationary Dips – 5 sets of 15
Chins-Ups (palms facing you) – 3 sets of 10
Tricep Band Pushdown – 3 sets of 25
Core:
4 minutes of Turkish Get-Ups (keep weight light and alternate arms each rep)
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