Week 12 / 20
Day 3
A) BS: 65/3, 70/3, 75/3, 80/3, 85/3, 90/2x2sets
B) Press: Strict Press: Based of 3RM from week 7
Set 1-50% of 3rm/6
Set 2-75% of 3rm/3
Set 3-Max Reps of 3rm
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
1-2 – Decrease 5-10#
3 – No Change
4+ – Increase 5-10#
C) Bent Over Row: 4 sets of 6 AHAP
D) L-Hang: Accumulate 4 total minutes, every break do 10 pushups