Monday - Beginner Strength
Pause Bench Press 5x3
+
Romanian Deadlift 4x8
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Tuesday - Advanced Strength
15 mins - Find 1RM Narrow Grip Bench
then....
10 Sets
5 Strict Weighted Pull Ups
10 Narrow Grip Bench @ 65%
15 Skull Crushers
*Rest as needed between sets
*Start at a lighter load with higher reps, then add weight and end at the lower end of the range
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Thursday - Advanced Strength
Teams of 4
400m Sled Backpedal
800m Sled Pull
+
Chinese Planks
30 sec @ 115lb (45 + 45 + 25)
30 sec @ 90lb (45+ 45)
30 sec @ 45lb
Rest 3 minutes
x 3
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