12 Week Strength Focus - Week 7

Week 7:

Day 1:

Back squat: 5x3 @ 88%

Push press: 5x3 @ 88%

Backward lunges: 3x10 per leg (Barbell on back, medium-heavy weight)

Dumbbell bench press: 4x10 w/ heavy weight (pause 2sec in bottom of each rep)

Day 2:

Sumo deadlift: 5x3 @ 88%

Sumo RDL: 5x8 w/ 55% of deadlift

Bent over barbell row: 3x10 w/ medium-heavy weight

GHD: 3x8 w/ perfect neutral spine

Day 3:

Box squats: 5x3 @ 88% of back squat

3x8 box jumps (land in half squat position, stand up, step down)
- be as explosive as possible
- Use a height that will result in ZERO failed reps. This is not a max height set. Just be explosive.

Front squats: 4x10 w/ heavy weight

Prowler push + Sled pull: 50ft each way, move at 100% speed, 5 sets