Saturday: 012117 (3-6)


Warm-up:

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Hamstring Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Push Variation

Assistance 3: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation

Assistance 4: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pull Variation

Assistance 5: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Biceps Variation

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1 Comment

  1. Assistance 1: (Pick 1-2) 2-3 sets x 6-15+ reps @8 RPE
    Banded Good Morning
    3 sets x 15 reps @purple band

    Hamstring Curl
    3 sets x 12 reps @80#

    Assistance 2: (Pick 2-4) 2-3 sets x 6-15+ reps @8 RPE
    Dumbbell Complex (Dumbbell Press, Dumbbell Later raise, Dumbbell Rear Delt Raise)
    3 sets x 10 reps @35# DB
    3 sets x 8 reps @17.5# DB
    3 sets x 10 reps @20# DB

    Pullup
    3 sets x 4 reps @BW

    Triceps Extension
    3 sets x 10 reps @25# DB

    Barbell Curl
    3 sets x 8 reps @65#

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