Week 13 / 20
Day 3
A) BS: 65/3, 70/3, 80/3, 85/2, 89/2, 93/1x3sets
B) Press: Strict Press: Based of 3RM from week 7
Set 1-50% of 3rm/6
Set 2-70% of 3rm/4
Set 3-85% of 3rm/3
Set 4-Max Reps at 3rm
Set 5-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) Bench BB Row: 5 sets of 8 AHAP
D) 12 min rotating Tabata:
Side Plank
Elbow Plank
Side Plank
Chest Up Plank (elevated cobra)