Saturday 2020-11-28

0. Lesson

 
 

1. Strength

Bench Press
1 Set of 6 (40%=55)
1 Set of 3 (55%=80)
1 Set of 3 (65%=95)
1 Set of 3 (70%=100)
3 Sets of 6 (75%=105)
1 Set of 6 (65%=95)

2. Accessory

3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs

*Today's "Hard Sets" should be 1 Rep Shy of Failure

3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups

*Today's "Hard Sets" should be 1 Rep Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.

Guest UserStrength Week 4 of 4