MOB: Full body
WU: 5 pullups. 10 BB front squats.
R: Movements.
S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
WU SETS: 1×5@40%, 1×5@50%, 1×3@60%.
WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90%
C: 5 rounds of:
Max Strict Pullups
10 front squats at 40% of your 1RM (Add 10# to last Thursday’s weight.)
Rest :60
*Record total pull-ups and total front squat volume moved
LI: Subs of choice. Weights of choice.
PWMOB: Stretch hamstrings, hips. Lax ball in C/S/B/G/Forearms
Advanced: Front Squats at 50% of your 1RM. C2B Pullups.
Endurance: None