W3d2
Incline bench 155x3x4r +8
Seated WG row 90x5x8r
OHP 85x3x4r +7
W3d3 -belt less work
Front squat 135x3x4r +8
SLDL 135x3x4r +8
45 degree back ext 20x3x10r
Ab wheel
W4d4
Bench 175x3x4r + 9
WGPU body weight 5x8r
Snatch Grip shrugs 3x12
Single arm KB ohp 2x10 w/22lb
***Never mentioned, first rep on bench and variants is paused and chins/pull ups are dead hangs. The kb ohp is on the floor, legs extended to help build rigidity and engage obliques for bracing. Also added bear crawls back in after my standard McGill Big Three for lower body days
God bless!
Incline bench 155x3x4r +8
Seated WG row 90x5x8r
OHP 85x3x4r +7
W3d3 -belt less work
Front squat 135x3x4r +8
SLDL 135x3x4r +8
45 degree back ext 20x3x10r
Ab wheel
W4d4
Bench 175x3x4r + 9
WGPU body weight 5x8r
Snatch Grip shrugs 3x12
Single arm KB ohp 2x10 w/22lb
***Never mentioned, first rep on bench and variants is paused and chins/pull ups are dead hangs. The kb ohp is on the floor, legs extended to help build rigidity and engage obliques for bracing. Also added bear crawls back in after my standard McGill Big Three for lower body days
God bless!