Week of Apr 13th

Monday - Varied Strength

5 Sets
5 Strict Press
10 Push Press
Max Reps Push Ups

*Go immediately from the strict press into the push press - 15 continuous reps
*Aim for push ups to be between 15-20 reps 
*Rest as needed between sets


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Wednesday - Varied Strength

DB Row
8-8-5-5-3-3-2-1

*Row, Pause 3 seconds at chest, Lower down over 5 seconds, Repeat
*Reps are counted as each arm, so do one side then the other
*Increase weight across the sets

+

3 x 20 Ring Row

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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 1

Day 1 - 6x2 @ 80%
Day 2 - 6x3 @ 80%
Day 3 - 6x2 @ 80%