Strength / Tue, Sep 23
- Coach Ivan
- Sep 23, 2025
- 1 min read
Week 4 / 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:
-6 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

115 / 45
75lbx6 front squats
35lb dumbbell for bent over rows
95# front squats
30# db rows
70lb front squat
25 lb rows