MONDAY
TTF LOWER WARM UP
Belt squat 5x3. up to 350lbs
Walking lunge 3x5 BW,10,20lbs
AbCoaster 3x8
TUESDAY
TTF UPPER WARM UP
BB INCLINE PRESS 5x3, up to 255lbs
Chest Support Row 5x3 up to 285lbs
Dips 3xfail
THURSDAY
TTF LOWER WARM UP
1 Mat Deadlift 5x3. Up to 285lbs
Prone Leg Curls 3x5
Ab Pulldowns 3x5 heavier
FRIDAY
TTF UPPER WARM UP
DB mil 20/15/10/5/5 up to 70lbs
DB LOW row 20/15/10/5/5 up to 80lbs
Tricep pressdown (SS) Curls 5x8
Our groups hit 8’s this week with 8 reps and some timed methods on accessories. Here is a sample of Heavy Lower
TTF LOWER WARM UP
SPECIALTY Bar squats 5x8
Rev Lunge w/bar 3x8
Split Stance RDL 5x8
Heavy Ab pulldowns
Prowlers for time
stretch