Maximal Strength Programming Week 1

Day 2 A.  Deadlift @ 80% x 2 x 5 sets B.  Rack pulls @ 85% x 3 x 2 sets C.  2″ deficit DL @ 75% x 4-6 x 2 sets D.  Weighted pull ups x 5 x 5 E.  Amrap Pull ups x 3  sets Day 3 A.  Bench press @ 70% x 8-12 x 3 B.  CG bench press @ 75% x 6-8 x 2 sets C.  Paused bench press at bottom @ 65% x 10-12 x 3 D.  SA DB bent over row x 6-8 x 3 sets per arm E.  20 TGU @ *heavy weight Day 4 A.  Squat @ 65% x 3 x 8 sets EMOM B.  Front Squat @ 70% x 5 x 2 sets *fast reps C.  Paused Back Squat @ 60% x 8 reps x 3 sets D.  Reverse hyper x 10-12 x 3 E.  Weighted plank hold x 40 sec. on / 20 sec. off x 3 ]]>