Barbell incline Bench press :15 min
5x5; rest :60 *RPE 8. Pair up, help each other switch out weights.
Find 5RM in the 5 sets then drop %15 for max reps.
10-8-6-4.
BB Lvl1 75/55, Lvl2 95/65, Lvl3 115/75#
Bent-over rows
Squat cleans
Pull-ups
12/10 Rowers/Bikes
rest 3 min
10-8-6-4.
DB’s 35/25, 40/30, 50/35#
Push-ups
DL
SOH
Squats
Sprint corner building and back 100m
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