12 Week Strength Focus - Week 3

Week 3:

Day 1

Pause back squat: 5x3 @ 82%
- no belt, pause 3sec in bottom, hold breath in bottom

Strict press: 5x4 @ 82%

Bulgarian split squat: 3x8 per leg w/ medium heavy weighted dumbbells
- https://www.youtube.com/watch?v=6s_70Nm3Nw4

One arm DB clean & press: 3x5 reps per arm w/ heavy as possible
- alternate arms
- https://www.youtube.com/watch?v=K1MNix-RNFk

Day 2

Sumo deadlift: 4x5 @ 82% of Deadlift (use straps, extra wide feet, toes turned out, drop hips, keep hips down)
- https://www.youtube.com/watch?v=HBmLwb9IcaI

Straight legged RDLs: 3x5 w/ 70% of deadlift
- https://www.youtube.com/watch?v=zWz6pxnocSw

Wide grip pullups: 3x10, use assistance if necessary

Bent over rows: 3x10 w/ heavy barbell
- https://www.youtube.com/watch?v=FtJloWrUXZo


Day 3

Back Squat: 3x10 @ 75%

Bench press: 2 sets of max rep in 60sec w/ 82% of max (4 mins between each round)
- Be safe, use a spotter!

Front Squat + Push Press: 5x3+3 @ 82% of Push Press
- 3 Front Squats, then 3 Push Presses. 5 sets at the same weight