Strength
5 Bench Press + 5 DL combo
5x5 for 7 rounds 2:00 per round
Build each round, start with 55% of 1RM on both movements.
2 bars one at the rig and one for bench press. Pair up. Help each other add weight.
Circuit
35:20 3 sets 2 laps
Dips on new matadors/or ring dips
Db Bulgarian split squats 35/20
DB bench chest flys 35/15
Fire hydrants bands
Russian twists 20/15
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