AM Workout (TBD)
A.
Deadlift 5/3/1
Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+
B.
4 Sets
10 Deadlift (275/185)
50ft Handstand Walk
10 Deadlift (275/185)
*Rest 1:1 between sets
C.
12 Minute AMRAP
20 GHD Sit Up
10/8 Cal Echo Bike
5 Bar Muscle-ups (optional - TBD after part B)
D.
Glute Ham Raise
3 sets: 12-15 reps
Rest 1-2 minutes
PM Workout (TBD)
A.
Strict Pull-ups
4 Sets: 8-10 reps
Rest 1-2 minutes
B.
Pendlay Rows
3 Sets: 10-12 reps
Rest 1-2 minutes
C.
Reverse Grip Pull-Downs
3 Sets: 10-12 reps
Rest 1-2 minutes
D.
V-Bar Pull-Downs
3 Sets: 8-10 reps
Rest 1-2 minutes
E.
DB Rows
3 Sets: 10-12 reps/arm
Rest 1-2 minutes
F.
Straight Arm Pull Down
7 Sets: 8-12 reps
Rest :45
