12 Week Strength Focus - Week 1

Week 1:

Day 1

Back Squat: 4x8 @ 70% of 1RM

Bench Press: 3x8 w/ heavy weight for the day.
- Pause for 2 seconds on chest
- DON'T BOUNCE
- These should be challenging, but there should be no failed reps. 

Walking Lunges: 3x10 per leg w/ a dumbbell in each hand
- Keep you chest tall and look straight ahead
- Press through your leading foot's heal, not the toes

Seated Dumbbell Press: 4x10 w/ heavy dumbbells
- sit on a box or bench, don't use any back support

Day 2


Deadlift: 4x4 w/ 78% of 1RM
- pause below knee for 1sec on ascent.
- Don’t bounce reps

Good Mornings: 3x6
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

GHRs: 3x12
- scale to hip extenstions if needed
- https://www.youtube.com/watch?v=p0oqLDZ8JcI - GHR demo
- https://www.youtube.com/watch?v=xdfyGviJRjs - Hip extension demo

Dumbbell Rows: 4x12 per hand w/ heavy weight
- heavy, but without momentum
- https://www.youtube.com/watch?v=ej9XLPN3mPo

Day 3

Push Press: 3x8 @ 78% (use barbell or axle)

Dumbbell Chest Flyes: 3x15 w/ medium weight
- https://www.youtube.com/watch?v=VbY1ZpSy17I

Farmer’s Walk: 3 x 50ft w/ moderate weight
- hold for 10 seconds after walking

Front Squats: 3 sets of max rep in 60 sec w/ 50% of 1RM

Russian KB Swings; Max rep in 3mins, as HEAVY as possible