Strength / Tue, Sep 16
- Coach Ivan
- Sep 16, 2025
- 1 min read
Week 3 / Day 1 (Squat & Pull)
Warm-up
-500 Meter Row
-20 Spiderman Stretch
-20 Band Pull-apart
-20 Goblet Cossack Squats
-20 Banded Rows
-20 Barbell Front Squats
A) Front Squat Party
20 minutes to compete 5 Sets of:
-8 Front Squats (@ 110% of last weeks weight)
-10 Dumbbell Single Arm Row/per arm (as heavy as possible)
-rest as needed
B) Accessory #1
3-5 Sets of:
-10 to 15 Barbell Curls
-15 Dumbbell Split Squats/each leg
C) Stretching
-1min Couch Stretch/each leg
-1min Child's pose

65,70,70,70,70 front squat
30,30,30,30,30 rows
95/95/95/105/110 front squat
35/35/35/40/45 db row
65/75/85/85:85 front squat
25/30/30/30/30 db rows
Front squat - 65 lbs
Dumbbell 15 lbs
front squat x8
85 85 85 85 85
dumbbell single arm row x10
25 30 30 30 30
barbell curl x10
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dumbbell split squat x15
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