Tuesday: 011717 (3-2)


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation

ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Squat Variation

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

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

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1 Comment

  1. Max Effort: Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
    Back Squat
    3 reps @95#
    3 reps @135#
    3 reps @185#
    3 reps @205#
    3 reps @225#
    1 rep @230#
    1 rep @240#
    1 rep @245#
    1 rep @250#
    1 rep @255#

    Optional Repetition Effort: 2-3 sets x 6-15 reps @9 RPE
    Squat Assistance Exercise:
    Step-up
    3 sets x 6 (each leg) @35# DB

    Dynamic Effort: 6-8 sets x 3 reps @6-7 RPE
    Speed Bench
    8 sets x 3 reps @100#

    Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
    Bench Assistance Exercise:
    JM Press
    3 sets x 7 reps @65#

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