Day 20 · Cycle 1

Training

Strength

BB rack pulls from 9 inches off the floor w/ bands

3 × 5, 1 × 3(9 inches off the floor)

w/ bands

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

Superset

a) Incline BB bench press

1 × 5, 1 × 3, 1 × 1

Technique

b) Seated calf raise

3 × 15

Technique

One arm DB row

1 × 5, 2 × 3

Technique

Superset— 3 rounds, performed together

a) Chin ups

3 × 5

Technique

Prescribed load

120% of your 5 rep max

Enter chin-up 5 rep max to calculate target

Enter maxlb

b) Standing calf raise

3 × 15

Technique