Barbell 10-09-17
Monday
Warm-Up: 3 Rounds, 30 Jump Rope, 10 Pushups, 5 Chin Ups
Superset 1: 4 Sets, 6 Strict Press into 6 Push Press, 12 Ring Pullups
Superset 2: 6 Sets, 3 Close Grip Chained Bench Press, 12 Banded Bent Over Row
Circuit: :30 Banded Overhead Kettlebell Hold, 10 Upright Row, 20 Tate Press
Tuesday
Dynamic Effort
10 x 2 Front Squat EMOM
8 x 1.1 Sumo Deadlift EMOM
4 Sets of 10 RDL, :30 Sorenson Hold, 10 Stiff Leg Sumo
Thursday
Max Effort
3 Rep Max Box Squat Plus Chains or Bands
8 Rep Max Deadlift
5 x 5 Deficit Deadlift