Day 2 A. Deadlift @ 80% x 2 x 5 sets B. Rack pulls @ 85% x 3 x 2 sets C. 2″ deficit DL @ 75% x 4-6 x 2 sets D. Weighted pull ups x 5 x 5 E. Amrap Pull ups x 3 sets
Day 3 A. Bench press @ 70% x 8-12 x 3 B. CG bench press @ 75% x 6-8 x 2 sets C. Paused bench press at bottom @ 65% x 10-12 x 3 D. SA DB bent over row x 6-8 x 3 sets per arm E. 20 TGU @ *heavy weight
Day 4 A. Squat @ 65% x 3 x 8 sets EMOM B. Front Squat @ 70% x 5 x 2 sets *fast reps C. Paused Back Squat @ 60% x 8 reps x 3 sets D. Reverse hyper x 10-12 x 3 E. Weighted plank hold x 40 sec. on / 20 sec. off x 3
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Maximal Strength Programming Week 1
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