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--.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary ---
--.-Strength - Reps %Diff --.-Strength - Reps %Diff --.-Strength - Reps %Diff
Overhead Press -
Bench Press - 10 85 Front Squat - 10 85 8 85
Low Split 1 Arm
Dumbbell 10 85 Barbell 10 85 8 85
Dumbbell
10 85 10 85 8 85
Time Reps Reps %Diff
:20 Single Leg Squat 5 10 85
Push Up Inverted Row
:20 - Off Box 5 10 85
:20 5 10 85
Reps Time Rest Reps %Diff
Rotational
Pec Stretch - 5 1:00 2:00 8 85
Rest Push-Pull -
Rack 5 1:00 2:00 8 85
Standing Cable
5 1:00 2:00 8 85
--.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary ---
--.-Strength - Reps --.-Strength - Reps %Diff --.-Strength - Reps %Diff
8 Romanian 10 85 10 85
Pull Up Squat - Dumbbell
8 Deadlift - Barbell 10 85 10 85
8 10 85 10 85
Reps %Diff Reps Reps %Diff
Bent Over Row - 8 85 8 Split Squat - 8 85
Leg Curl (TRX)
1 Arm Cable 8 85 8 Dumbbell 8 85
8 85 8 8 85
Reps Reps Reps
Reach, Roll, and Bent Knee Quad/Hip Flexor
Lift- Heel Sit 5 Hamstring 5 Stretch with 5
(Foam Roll) 5 Stretch 5 reach 5
5 5 5
07/21/2019 - 07/27/2019 Page 2 of 2
Time
Foam Roll - Mid
to Upper Back :30