Thursday
Supplemental Power/Strength 6 x 3 Strict Press 6 x 2 Push Press 6 x 1 Push Jerk
Strength
Superset
Bench Press
6 x 6
Front Squats
6 x 6
Every 4 Minutes
18 Minutes to Establish 1 Rep Max Deadlifts
:60 to :90 Seconds Rest Between Sets
1 x 8
1 x 6
1 x 4
1 x 2
Rest as Needed for Singles
5 x 1
Workout of The Day
“Dianabeth”
21-15-9
Deadlifts 225/155 185/135 135/95
Ring Dips or Parallel Bars
Supplemental Endurance 5 Minutes Air Dyne 25 Minutes Stairmaster Level 9 or 10 5 Minutes Air Dyne
