Day 1:
Squat 215lb x 5 x 3 sets across
Bench Press 157.5lb x 3 reps x 5 sets across
Barbell Good Morning warm up to 85lb x 10 reps x 3 sets
Seated Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank +10lb on back 4 sets x 30 sec
Day 2:
Deadlift WITH belt 320lb x 5 reps x 3 sets across
Overhead Press 97.5lb x 3 reps x 5 sets across
Barbell RDL warm up to 120lb x 10 reps x 3 sets
Single Arm Kneeling Cable Row 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 4 sets x 30 sec (put arm on blue side of bosu if available--if bosu not available then do regular side plank for 45 sec)
Day 3:
Squat 225lb x 5 reps x 3 sets across
Bench Press 160lb x 3 reps x 5 sets across
Barbell Good Morning warm up to 90lb x 10 reps x 3 sets
Seated Row 10 reps @ RPE 6,7,8 (+2 repeats)
Forearm Plank +10lb on back 4 sets x 30 sec
Day 4:
Deadlift WITH belt 325lb x 5 reps x 3 sets
Overhead Press 100lb x 3 reps x 5 sets across
Barbell RDL warm up to 125lb x 10 reps x 3 sets
Single Arm Kneeling Cable Row 10 reps @ RPE 6,7,8 (+2 repeats)
Side Planks 4 sets x 30 sec (put arm on blue side of bosu if available--if bosu not available then do regular side plank for 45 sec)
For videos this week, please include the RPE for all lifts.
