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4/1/24 back squat/ strict preds

Warm up

30 second handstand hold

1 minute row

30/30 second side plank

Then

3 rounds

5 cal bike

3 inch worm push-ups

Max strict chest to bar pull ups


Strength

Back squat 3x4

Strict press 3x4


Strength Endurance

18-16-14-12-10-8-6-4-2

Cal ski

DB push press (20 rep max weight)

Hand release push ups

Deadlifts (20 rep max number)






 
 
 

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11/18/25

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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