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Uncategorized

Week 4 Day 3 – 10/20/12

By admin | In Uncategorized | on October 19, 2012

Bench Press and Deadlift: De-load Week

*TM = 90% of Actual 1 Rep Max

Set 1: (TM x .4) x 5 Reps

Set 2: (TM x .5) x 5 Reps

Set 3: (TM x .6) x 5 Reps

Assistance: Complete 3 sets of A1/A2 (alternating b/w movements), then three sets of B, then three sets of C.

A1. Good Mornings x 8 Reps x 3 sets

A2. 10 Single Leg KB Deadlifts (5R/5L) – slow and controlled x 3 sets

B. DB Bench Press x 15 Reps x 3 sets (rest 90 sec)

C. Triceps Extension with DB x 10 Reps R+L x 3 sets (rest 90 sec)

Core:

25 Med Ball Sit-Ups

300m Farmer’s Carry with a partner (heavy, use the farmer’s carry bars)

25 Med Ball Sit-Ups

Finisher:

90 sec AMRAP Lateral Jumps over Paralette or Lateral Box Jump Overs over a short box or stack of plates

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