Friday: 051118 (1-5)


Warm-up:

DE Lower 1: Work up to a x 2-6+ @9 RPE
Paused Back Squat (for weeks 2-4)

DE Lower 2: Work up to a x 2-6+ @9 RPE
Deficit Deadlift (for weeks 2-4)

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Wednesday: 140924 (3-3)


ME Lower: Find 1RM
Deficit Deadlift (Regular, Bands Down, Bands Up, or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Arched-Back Good Morning:
Deadlift:
Deficit Deadlift:
Rack Pull:
Front Squat:
High Bar Squat:
Low Bar Squat:
Paused Back Squat:

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Conditioning:
2×800 Meter Intervals.