May 4, 2015

5-4-15

Sorry it's late

Day 1:

Strength 1: back squat 7x3 80%

Strength 2: bent over barbell rows 4x10 heavy as possible

Strength 3: shoulder press drop sets

                  Find a weight you can do 10+   reps

                  Once you almost reach failure drop 10# and go to failure on that and then drop and go to failure two more times

Accessory: plank hold front and side 4x1 min all sides

Day 2:

Strength 1: 1 1/4 front squats 5x5 70%

Strength 2: DB bench press 4 x 12 heavy as possible

Strength 3: dimmel deadlifts 4 x 10 155# or heavier

Accessory: DB tri ext 4x10 each arm

                  Core work athlete choice