Week 9 / 20
Day 3
A) BS: Max Double, beat week 6 if you’re feeling good
B) Press: Strict Press: Based of 6RM from week 2
Set 1-50% of 6rm/8
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Adjust weight dependent on reps in set 3 as below
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Weight Change Based on Reps in set 3
Reps โ Weight Change
2-4 โ Decrease 5-10#
5-7 โ Decrease 0-5#
8-10 โ No Change
11-13 โ Increase 5-10#
14+ โ Increase 10-15#
C1) Single Leg Stepups: 4 sets of 5 e/leg AHAP
C2) Single Leg Toes to Bar: 4 sets of 5 e/leg