Sunday, May 12 – Saturday, May 18

Posted on May 13, 2019

For this 5/3/1 Strength Program, all percentages are based on your Training Max, which is 90% of your CURRENT 1 rep max.

 

Day 1:

Back Squat:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Bench Press:

  • 5 Reps x 5 Sets @ 75% (60 sec . rest b/t sets)

 

Accessory: 3 Rounds

  • 10 GHD Hip Extensions (Scale to :30 Superman/Arch Hold)
  • 20 Bent Over Barbell Rows
  • 30 Banded Lat Pulldown

 

 

Day 2:

Deadlift:

  • 3 Reps @ 70%
  • 3 Reps @ 80%
  • 3+ Reps @ 90%

Strict Press:

  • 5 Reps x 5 Sets @ 75%   (60 sec. rest b/t sets)

 

Accessory: 10 Minute AMRAP

  • 10 Zottman Curls (10/20)
  • 10 Front Squat (93/135)
  • 10 DB Overhead Tricep Extension (35/50)

 

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