Wk 1/4 – Accumulation
Monday – Fsq Int + % + Upper Int/Varied + Hypertrophy
A. Front Squat, work to a challenging set of 6
B. Front Squat, 6 reps @ 85-90% of A x 3 sets, 3 min
C1. Half-Kneeling DB Press @ 22×2, 8-10 tough reps per arm x 3-4 sets, 1 min
C2. Pullup/Weighted,Negative/Weighted/Inverted Row/Ring Row x 3-4 sets, 1min *coach prescribe appropriate
D1. Standing Hammer Curls @ 20×0, 12-15 reps x 3 sets, 30 sec
D2. Standing Skull Cruser @ 20×0, 12-15 reps x 3 sets, 30 sec
Earned, Not Given