a ) Main strength /Pulling progression/
Week3

5 sets
RX: 8-10 Upscaled banded chinp up
SC: 3-5 (weighted) Negative chin up

b ) Accessory strength (arms)

3 sets
10 KB horn grip biceps curl@moderate
15 Bench/Box triceps dip

3 sets
20-30” double DB gun hold@moderate
10-10 DB horse kick@light

c ) ‘Pump sesh’

8’ Amrap w/ a Partner
P1: Max distance pinch grip plate carry
P2: Max plate GTOH
— switch anytime
— RX loads: 15/10kg and 20/15kg
— SC loads: 10/5kg and 15/10kg