Strength

Bench press
Strength 4*5
Hypertrophy 4*8

Accessories

3 sets of 8-12 reps
Incline DB bench
Chest supported rows

Workout

For max load:

a: build up to a 3RM pull up (3*max chin over bar hold)

b: build up to a 5RM press up (elevated press ups)

c: build up to a heavy farmers carry (1 length)

Single Leg RDLs: 3 x 8-10 each. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Wendler program Back squat
First count 90% of 1rm back squat. ADD + 5 kg compared to last time did this.
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Barbell Curl 21s: 3 x 7 each position. Rest 90s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-4 Rounds For Quality:
8+8 DB Bent Over Row
8+8 Seated Arnold Presses
15 Banded Face Pulls
15 GHD Back Extensions
- Choose weight, go heavy
- Rest as needed btw movements

20min Clean and jerk / Bench EMOM
Even: 3 TNG Full cleans
Odd: 5 Bench press

@ 60% of 1 rm / RPE 7

Amrap 14

30/24 Cal Row
15 Burpees to Target
30 KB Swings
15 Wall Balls

• 60s. Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 45s. Row/Bike/Run

• 2 rds:
  8 Muscle clean (below knees) + press
  8 Front squat

• 30s. Row/Bike/Run

• Mobility...

• Work on: Pull up / Shoulder press

8 Box Jump Over
4 Power Snatch 60/40kg
2 Rope Climb

If you train at basement, do this on Sunday and Sunday training today.

Rope climb practice 10 min

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then

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For Time (18-21 min cap)
800m run
30 DBL DB Squat
7 Rope Climbs
400m run
20 DBL DB Squat
5 Rope Climbs
200m run
10 DBL DB Squat
3 Rope Climbs
@22.5/15

*Can break up Squats and RC However