September 17th, 2019

Part A and B repeat week to week. Track these metrics A. Strict Overhead Press 3 sets of 2-3 Reps (slightly heavier than 3-4 reps last week) (all sets approx 1 rep shy of failure) B. Pendlay Rows 4 sets of 3-4 Reps (SLIGHTLY heavier than same reps prior week, + 1 set added) (all sets approx … Continue reading September 17th, 2019

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September 16th, 2019

Part A and B repeat week to week. Track these metrics A. Back Squats (Low or High bar; stay consistent) 3 sets of 2-3 Reps (slightly heavier than 3-4 reps last week) (all sets approx 1-2 reps shy of TECHNICAL failure) B. Stop Deadlifts (small pause/reset on ground each rep) 2 sets of 2 Reps (heavier than … Continue reading September 16th, 2019

September 11th, 2019

A. 3 Rounds 20 Cal Air Bike 25 Air Squats B. Heavy Alt. Hammer Curls 8.8.8.8 (Per arm) C. One Arm DB 5 sec negative Preacher Curl 8.8.8.8 (Per arm) D. Single Arm Cable Tri-Pushdown 20.20.20.20 (Per arm) E. Superset x3 Barbell Curls x20 Skullcrushers x20 F. Ab Pyramid (10-1) Ab Rollout Leg Raises