9/2/25

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