8/19-25
10s wave, accumulation phase:
Tuesday:
DL 225 X 10, 225 X 17 @ RPE 8-9
Front squat 5s: 145 X 5, 160 X 5, 175 X 5
Ab mat sit-ups 3 X 25-30
10s wave, intensification phase:
Thursday:
Bench: 95, 115, 135 X 5; 145 X 2 X 10, then 145 X 17
Incline 3s: 145, 155, 165 X 3, then 175 X 5 singles
Rows: 165, 175, 185 X 12
Dips 3 X 12-15 /DB curlz 3 x 8-10/arm
Saturday:
Squat: 135, 155, 175 X 5; 195 X 2 X 10, then 195 X 17 @ RPE 9
DL from blocks 3s: 235, 275, 315 X 3
BB walking lunges: 55 X 3 X 12/side
Ab wheel 3 X 15
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