Sunday WOD 🤙
5-1-1-1 incline barbell bench
5 @ 300, 1 @ 31..
🕑 Added 2023-05-07 19:00:17 +0000 UTC
Sunday WOD 🤙
5-1-1-1 incline barbell bench
5 @ 300, 1 @ 315, 330, 345
Coan deadlift program
Max: 550
Week 3
Work Sets
(85%) x 2 reps @ 467.5
Speed Sets
(70%) 6 sets x 3 reps @ 385 (90-120 sec rest b/w sets)
Accessory - 3 rounds (~60%)
Roman chair extensions 8 @ 45 (90 seconds)
Bent Over Rows 8 @ 225 (90 seconds)
Underhand Grip Lat Pulldowns 8 @ 18 (90 seconds)
Arched Back Good Morning 8 @ 145 (2-3 minutes)
Hypertrophy - 6/12/25 chest
5 rounds
6 decline Smith bench @ 260
12 cable crossovers @ 11.5
25 straight bar dips
