Strength Hacks Coaching

Deadlift + Secondary Bench Day | Linear Program Block 2 - Week 3
(Shown in reverse)

Superset1:
🔸A1: Deadlift - 460 - 2x3,1
🔸A2: Paused DL - 355 - 1x5
🔸A3: RDL - 315 - 2x14,12
🔸B1: Incline DB Bench Press - 85’s - 2x13,12
🔸B2: Neutral-Grip DB AD Press - 52.5’s - 2x18,16
🔹Coan Row - 265>225 - 1x7>4
Superset1:
🔸Goblet Spanish Squat (on Slant Board) - 65lb & Green Bands - 2x20,18
🔸Band-Assisted GHR - 2x13,11
🔹GHD Sit-Up (DB on Chest) - 30 - 1x12
🔹Barbell Suitcase Hold - 125 - 1x39 seconds
🔹Toe to Bar Leg Raise - 2x12,11

Squat Day | Linear Program Block 2 - Week 2

🔹SSB Squat - 337.5/365- 2x5/5
🔹Deep SSB Good Morning - 195 - 2x7,6
🔹Belt Squat - 305 - 2x6,6
🔹Close Neutral Grip Pull-Up - 97.5/60 - 2x2/5
Superset 1:
🔸Bulgarian Split Squat - 50’s - 1x17
🔸Seated Hamstring Curl - 240 - 2x14,13
Superset 2:
🔸Single Leg Calf Raise - BWT - 2x6,6
🔸Single Leg Tib Raise - 22.5 - 2x10,9
🔹Alternating Oblique Leg Raise - BWT - 2x26,22