#3DaySM @LOWER
Exercises
Air Bike
Tabata
@10
/20sec
1 set
Clean
3x1-3
@50
%
@RPE3
3 sets
1-3 reps
Rest 1min 0s
Deadlift (Trap bar)
3/3/3/5+ +=3RM
@RPE5
/7/8 5+
@RPE5
4 sets
3-7 reps
Rest 2min 0s
Squat (Band)
Low Box Speed Squat: 8x3
@50
% +25% band
8 sets
3 reps
Rest 1min 0s
Superset
Deadlift (Band)
Speed Pull: 6x1
@50
% +25% band
6 sets
1-2 reps
Chest Supported Incline Row (Dumbbell)
4x8-12 reps RPE8-9
4 sets
8-12 reps
Nordic Hamstrings Curls
Banded Prone Hamstring Curls: 5x8-12 reps
@RPE8-9
5 sets
8-12 reps
Rest 1min 0s