READ ALL NOTES AND FOLLOW THE GUIDELINE.

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When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for narrow grip bench press:
Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

So you're using
58.5kg (65% of 90) x 5
67.5kg x 5
76.5kg x 5 or more unbroken set.

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Take a video of the last set and put it in the google drive.

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Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Rest 90s. to 2 min.

Single Leg RDLs: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

EMOM 10

2 x Back Squat @80%

9-6-3

Cal Echo
TTB
Power Snatch 60/42,5kg

Power Snatch + Squat Snatch

5 x 1+1@heavy

Squat Snatch (2 sec pause on knee)

7 x 1 x 60-80%

Rest as needed.

Basic Endurance 75 min

Row 10 calories
Ski 10 calories
Bike 10 calories

Add every round one calorie more each.

Conditioning
7 Rounds:
15/10 cal row
15m/15m One arm farmers carry
10 Box step up (alt.)
10 Strict knee raises
1.30min Rest

Time cap 35min
70-80% effort.

E2M for 16min
1 clean pull
1 hang clean
1 c&j
Build up to heavy
+
12-9-6-3
Front squat 70/45kg
Ball slam

4 x 20sec Weighted ring plank hold
1min Rest between sets