12 Week Strength Focus - Week 9

Week 9:

Day 1:

Front squat: 4x2 @ 90%

Split jerk: 3x2 @ 90%

Close grip bench press: 4x10 w/ medium weight
- Don’t bring hands in closer than shoulder width)

Dips: 4x10

Day 2:

Deadlift below knee: 5x5 @ 90%
- bar should start 1” below knee
- Use 45/25lb plates to bring the bar up to the proper height

Straight legged RDLs: 3x5 w/ 75% of deadlift

GHDs: 3x12

4x12 heavy dumbbell curls like a boss


Day 3:

Push press: 3x2 @ 90%

Shoulder press: 3x5 HEAVY

Front squat:  3 sets of max reps in 60sec @ 60% of 1RM