Week 11 / 20
Day 3
A) BS: 65/3, 70/3, 75/3, 80/3, 84/3, 88/3
B) Press: Strict Press: Based of 4RM from week 6
Set 1-50% of 4rm/8
Set 2-75% of 4rm/6
Set 3-Max Reps of 4rm
Set 4-Max Reps at adjusted weight dependent on reps in set 3 as below
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Weight Change Based on Reps in set 3
Reps – Weight Change
1-3 – Decrease 5-10#
4-5 – No Change
6+ – Increase 5-10#
C) Goodmornings: 4 sets of 8 medium load
D) Weighted Plank: 4 sets of 60sec on 60sec off