SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
185, 205, and 225 at 10 reps
70%-85, 80%-95, 90%-105 (of 120) x10
Getting around +7 to +10 on the final one. Week 3 here we come!
225 max, 205 max, 100 max. What a workout!
Deadlift: 225-255-290(10)
Back squat: 155-175-200(10)
Shoulder press: 75-85-95(9)
Deadlift: 230-265-295(10)
Shoulder press (110 4RM): 80-90-100(11)
Back squat (230 4RM): 160-185-205(11)
Deadlift
145-165-185 (10)