Tuesday, Mar. 23/10

Associated Foam Rolling and Mobility


A1. Decline French Press - 2111 - 10 sets of 3 reps - rest 15 secs
A2. Bench Press - 10X0 - 10 sets of 3 reps - rest 30 secs

A1 - use 65% of 1RM, focus on speed
A2 - use 55% of 1RM

B. Back Extension or GHR - 2111 - 3 sets of AMRAP -rest 60

C. Seated DB External Rotation (place elbow on knee) - 3111 - 3 sets of 8 reps
Poliquin suggests that you should be able to execute this exercise with 9% of your 1RM in the bench press. See where you stand.