Workout

Workout 3, week -11 of Wendler 531 – 07/07/2022

Warmup

20 cal row
10 good mornings
10 situps
10 pushups
10 kettlebell swings
10 forward rotating lunges
10 air squats
10 face pulls
10 pull-ups

lizard stretch
lunge spinal twist
lunge stretch
couch stretch
hamstring stretch
(switch legs and repeat)

Bench press

5 @ 32.5kg (warming up)
5 @ 40kg (warming up)
3 @ 47.5kg (warming up)

Strict Press

5 x 10 reps @ 22.5kg

Assistance Work:

Dumbbell bent over row (single arm)

5 x 10 reps

Dips

3 x 10 reps

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