Rotate A1/A2/A3

A1. Deadlift – 3 x 3 @ 70% (deload), Rest 1:00 before A2
A2. Strict ring dip – 3 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3111, rest 1:00 before A3
A3. Inverted row – 3 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before

– Today’s DL is a deload before the next phase of the progression. Stay within % (or go even lighter).

– Tempo 3111 = 3 sec down : 1 sec pause at bottom : 1 sec up : 1 sec pause at top
– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top