Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

3 sets, 10-15 reps each:
- Prone Banded Shoulder Pass Throughs
- KB Windmills
- DB Sidelying Shoulder External Rotation (light)
- Scapula Push-ups
- Banded A/T/Y
Rest 1min btw sets. All 3 sets before moving on to the next movement.

Ring row 5x8
* -rest 2min*

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

4 rounds:
25/20cal Assault Bike
12 Cable Lat Pulldowns – Neutral Close Grip

——— Rest 2-3min ———

4 rounds:
18/15cal Rower Pulls - only arms
12 Incline DB Shoulder Presses

——— Rest 2-3min ———

4 rounds:
18/15cal Ski - only arms
12 DB Bicep Curls

Paused back squat* + Back squat

4 x 1+3 @ 76-84% (aim for 3 RIR on 1st set, 2 RIR on the remaining sets)

rest 3 to 4-minutes between sets

• 2-second pause at the bottom of the squat for the first rep

Snatch

3 x 3 @ 70-77.5%, go every 90-seconds
3 x 2 @ 72.5-80%, go every 75-seconds
3 to 5 x 1 @ 80+%, go every 60-seconds

Drop the bar between each lift on the triples and doubles.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top