Tuesday 6/9/16 adv str wk3

AM

A. Back squat
A1. 2 x 8, rest 2 minutes before B1 = 125/130
A2. 2 x 6, rest 2 minutes before B2 = 130/135
A3. 2 x 4, rest 2 minutes before B3 = 135/140
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps). For the 2nd wave aim to match or beat your 1st wave.
B. Strict (weighted) chest to bar pull up
B1. 2 x 4, rest 2 minutes before A2 = 5/7.5
B2. 2 x 3, rest 2 minutes before A3 = 7.5/10
B3. 2 x 2, rest 2 minutes before A1 = 10/12.5

PM

A1. Deadlift
1 x 10, rest 2 minutes before A2 = 180
1 x 8, rest 2 minutes before A2 = 183
1 x 6, rest 2 minutes before A2 = 188
A2. Push press – 3 x 2, rest 2 minutes before A2 = 117 all
B. Alternate B1 and B2 (as heavy as form allows (AHAFA), tempo free)
B1. Front rack walking lunge
1 x 8 / side, rest 2 minutes before B2 = 100
1 x 6 / side, rest 2 minutes before B2 = 105
1 x 4 / side, rest 2 minutes before B2 = 110
B2. Push press – 3 x 5, rest 2 minutes before B1 = 107.5 all TNG
C. Alternate C1 and C2 (Quality is more important than quantity. Reduce reps as needed to stick to the tempo.)
C1. Single arm DB row – 4 x 8 / side, tempo 1011, rest 1 minute before C2 = 55 all
C2. GHD back extension – 4 x 15, tempo 2011, rest 1 minute before C1 = 16 all

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Tuesday 6/9/16 adv str wk3

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