Movement: BB Bench Press RPE 8
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: Fire hydrants with bands - 10 each leg
Circuit: RPE 8-9
45:25
2 sets 2 laps
Box Tricep kick backs
Hamstring curls on wall balls
Incline Bench flys
DB or KB calf raise (toes on separate plates heals on ground)
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between