Saturday 2020-11-14

0. Lesson

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1. Strength

Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
2 Sets of 6 (65%)

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2. Accessory Work

3 Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Barbell Bent-over Rows
c. Barbell Roll-outs

*Today's "Hard Sets" should be 2-3 Reps Shy of Failure

3 x Hard* Super Sets
a. Deficit Push-ups then Deficit Knee Push-ups**
b. Weighted AbMat Sit-ups

*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
**Do a hard set of deficit push-ups, then immediately do a hard set of deficit knee push-ups as a drop set.