Saturday, October 13, 2012

This plus that...

This session of brainstorming, care of Dan John + Lee Apperson yielded:

Monday: 30% x 15, 70% x 8, 90% x 3 (or failure) 
SQ - PUSH
BP - PUSH
DL - PULL

Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL

Friday: 30% x 12, 50% x 12, 70% x 6 (or failure) 
FSQ - PUSH 
IBP - PUSH
weighted PU - PULL 


After some further reading, care of Roman Fitness System, I'd amend this, like so:


Monday: 30% x 15, 70% x 8, 90% x 3 (or failure) 
SQ - PUSH
Gironda BP or Wide Dips - PUSH
DL - PULL

Wednesday: 30% x 5, 40% x 5, 50% x 5, 60% x 5, 70% x 5
Overhead Squat - PUSH
CJ - PULL-PUSH
SDL - PULL

Friday: 30% x 12, 50% x 12, 70% x 6 (or failure) 
FSQ - PUSH 
Squeeze Press or Fly-Away - PUSH
weighted PU - PULL

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