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PRECISION BARBELL PROGRAMMING 2/14/19

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ACCESSORY WARM UP:

EMOM 9

MIN. 1: 5 Strict Pull Ups

MIN. 2: 5 Strict Ring Dips

MIN. 3: 15 Weighted Sit Ups w/ a DB across the chest.

LIFT:

Tempo Back Squat

2 @ 70%

2 @ 75%

2 @ 80%

2 x 2 @ 85%

*Pause for 3 Sec. at the bottom and 2 Sec. at the top.

Clean Grip Bench Press

2 @ 65%

2 @ 75%

2 @ 80%

2 @ 85%

3 × 2 @ 90%

Ring Push Ups

4 x 6

CORE STABILITY:

Weighted Side Lying Bench Holds

4 x 20 Sec. (Each)

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