FRIDAY 241213
Strength Day!
For Heaviest Load from rack
5×3 Strict Press
5×2 Push Press
5×1 Push Jerk
Log heaviest completed weight from each set. Who is setting a new PR today?
Strength & Olympic Lifting Programming
New Strength Series
Wendler Bench Press Series
Work up to a 1RM Bench Press
Accessory Work
3×8 DB Seated Shoulder Press
3×10 DB Tricep Extension
3×12 Lateral Raises
This will be a 6 Week Series. This week will be the initial Test Week.
The next 3 weeks will be overload weeks. Week 5 will be a de-load week and then a re-test week.
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Friday’s schedule
6am – Workout of the day
8am – Strength & Olympic Lifting
430pm – Workout of the day