W6

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 90% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

#240

B1. Bench Press @ 20X1, 3, 2, 1, 3, 2, 1, rest 60 sec

3@130,2@150,1@170,3@140,2@160,1@180

B2. Wtd Pull Up @ 20X1, 3, 2, 1, 3, 2, 1, rest 90 sec

***second wave of 3, 2, 1 should be heavier than first.  Ex Loads: 3 @ 70%, 2 @ 80%, 1 @ 90%, 3 @ 75%, 2 @ 85%, 1 @ 95%

3@5,2@15,1@25,3@10,2@20,1@30

C1. Single Arm DB Press, 3 x 8 reps, rest 90 sec @ 45#

#50

C2. Single Arm Bent Row, 3 x 8 reps, rest 90 sec @ 65#+

#70

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can