Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#
Week 3 of 6 of this cycle.
Strength
6 sets:
• 6 Back Squats
Weight: 70% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Dumbbell Bench Press
• Pendlay Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press and a barbell for the row. Rest 2 min between sets.
4 sets 15, 12, 10, 8 reps:
• Decline Close-Grip Bench Press
Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.