Farmgirlfit

The Grind

Sep 11th Wednesday

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Time to BENCH! 1RM coming next Friday! Today, working down to a set of 2, progressive loading as you work through the 5 sets.

3-4 Rounds Accessory

Level 1
5 Eccentric Push-Ups (5s)10 SA Banded Chest Press (Per side)10 Banded Tricep Extensions (Per side)

Knees/Elevated

5 lbs

Knees

5 lbs

Knees/Toes

10 lbs

Toes

10 lbs

Bench Press

Level 1
10-8-6-4-2, Progressive

Up to 4 Rounds

Level 1
10 Slant Board Goblet Squats10 DB 3 Pt. Row (Per side)15 Russian KB Swings0:30 Jump Rope

Up to 10#

Same DB

Up to 18#

0:30 Farmer’s Carry

15#

Same DB

20#

Singles

20/25#

Same DB

25/26#

Singles/DUs

30#

Same DB

35#+

DUs

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