Bench Press
Take 3 sets to Warm up and build to get to your 70-80%
Then:
6x5 70-80% of 1RM
in-between each set 10 Goblet Squats 50/35#
Rig 15min - running timer
Strength Circuit
35:20 3 sets 2 laps
DB Kneeling single arm press 40/25
Rig Sumo squats 185/125
DB snatches 50/35
KB bench single leg DL 55/35
Swiss ball plank extensions
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