9/11/24
SESSION 1
TIME: 525 LT
DURATION: 10 minutes
BODYWEIGHT
10 Supersets, OTM
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SESSION 2
TIME: 1051 LT
DURATION: 40 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 4, Day 3
Strength
BENCH PRESS
warm-up sets
- 10/2 @110 (50 kg) lbs # 55%
main sets
BACK SQUAT
warm-up sets
- 10/2 @110 lbs (50 kg) # 50%
main sets
DEADLIFT
warm-up sets
- 5/2 @220 lbs (100 kg) # 58%
main sets
NOTES
RI 2-3 minutes
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SESSION 3
TIME: 1136 LT
DURATION: 24 minutes
BODYWEIGHT
3 Rds
- 1,2,3,4 Pull-ups
- 5 Chin-ups
- 15 Dips
- 5@2x60lbs (2x27.5 kg) # 61%
3 Supersets
- 5 Pull-ups/ 5 Chin-ups in the last set
- 5 Dips
- 5@2x60lbs (2x27.5 kg) # 61%
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