Week of 10.1.19

Tuesday 10/1
D/E Lower 
Main
10x2 Deadlifts @70% (:30 sec rest)
Acc. 1
Box Step Up + Lunge FR DB 3x6/leg
Acc. 2
2" Deficit Single Leg RDL 3x6/leg
Core
Hanging Leg Raises 4x 12 (add wt if able)


Thursday 10/3
D/E Upper
Main
Bench Press 10x3 @45% + 20% chains
(5 med 5 wide)
Acc. 1
Snatch Grip Flat Row 4x8
Acc. 2
1/2 Kneeling Arnold Press 3x10/ arm
Core
Hi to Lo Planks 4x:45 (constantly moving)

Saturday 
M/E Lower
Main
1RM Rack Pull
Acc. 1
8RM Single Arm Suitcase DL
Core
Face Up GHD Banded Oblique Twists 4x20/side
Finisher
Empty BB Banded to Front Good Mornings 3x20

Homework: Accumulate 150 situps

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