140316 5/3/1 Shoulder Press 3-3-3+

C2W2D1

Warm up:
2 min Jump Rope
5 min DROMs
GHR 3 x 10

Strength:
Shoulder Press 3-3-3+
3 x 65% (105#)
3 x 75% (120#)
3+ x 85% (135#) 8

Assistance:
Chin-ups 30 reps in minimal sets 10-8-6-6-3
Ring Dips 5 x 5-5-5-5-4-1

140303 5/3/1 Back Squat (deload)

C1W4D2

Warm up

2 min Jump Rope
5 min DROMs

GHD situps 3 x 20

Strength:

Back Squat 5-5-5

5 x 40% (95#)

5 x 50% (115#)

5 x 60% (135#) 

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands

140220 5/3/1 Deadlift

Warm up:
5 min DROMs
GHR 3 x 8
KB Swings 3 x 15

Strength:
Deadlift 3-3-3+
70% (210)-80% (240)-90% (270 x 7)

Assistance:
TTB 4 x 6

140219 5/3/1 Bench Press

Warm up:
5 min DROMs
2 min jump rope
GHR 3 x 8
Chin ups 5 x 5
GHD sit-ups 2 x 20

Strength:
Bench Press 3-3-3+
70%(130)-80%(150)-90%(170) x 9

Assistance:
DB Press 50# x 10-10-10

140209 5/3/1 Shoulder Press

C1W1D1

Warm up:
5 min Airdyne
5 min DROMs
GHD sit-ups 3 x 15
Back Extensions 3 x 15

Strength:
Shoulder Press 5-5-5+
5 x 65% (90#)
5 x 75% (105#)
5+ x 85% (120#) 11

Assistance:
Pull-ups 5 x 7-7-6-5-4
Bar Dips 5 x 13-10-10-10-10