Barbell 09-11-17

Barbell 09-11-17

Monday
Superset: Go every 2 minutes, Increase weight throughout as possible
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pull-Up
3 x 10 Bent Over Row
3 x 10 Dip
3 x 20 Tricep Extension

Tuesday
Dynamic Effort Lower (emphasis on speed)
10 x 2 Back Squat with Chains or Bands, Every Minute on the Minute
10 x 1 Deficit Deadlift with Chains or Bands, Every Minute on the Minute
Superset: 3 x 10 Stiff Leg Deadlift
3 x 5 Glute Ham Raises
3 x 10 Single Leg Hamstring Curl

Thursday
Max Effort Lower (emphasis on heavy)
3 Rep Max High Box Squat (slightly above parallel)
10 x 3 Conventional Deadlift @ 70-80%
3 x 12 Dumbbell Russian Step Ups