Day 1 of Zach's Program - Volume BS Day

Day 1 of Zach's program

Day 1

AM

A.     Back Squat                5x5 as the first day of volume with the back squat, all reps should be smooth. Find a weight that is challenging but that will certainly not yield any misses, weight should stay constant throughout set (recommendation: 85% of 5RM)

160 - Zach changed to 75% 1 RM

B1.    Push Press                3x10 (add load as able; not TnG) 85,90,90

    Rest                     90 seconds

B2.    HSPU (kipping)            3 x 6-12 (fast) 6,6,7

    Rest                    2 min

PM
+

    3 Rounds

    20 WallBalls                14# x 10”

    12  KB Swings                24kg

    55 Double Unders

    Rest                     3 minutes

1:57 UB, 2:02 1 trip on DU, 2:01 1 break on DU shoulder +Arm fatigue

C.    GH Raise (40x1)             3-4x 8    (add load as able), complete 4 reps all sets, no weight added