Bench press

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

5x5 heavy, 35-45% from bodyweight

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

A: Back squat 5-5-5
B: Dips 5set
C: Triceps push downs 3set

1.) Tall jerk + press in split 4×5+5
2.) jerk 6×2
3.) Power clean 5×2
4.) Push press 5×3

15reps

135 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Back squat
- Not done

3.Conditioning
EMOM30:
1-2) Erg: bike - 25 25 25 23 23 23 cals
3-4) 12 butterfly pull up + 10 BBJ + max reps KB FR lunges 2x12 kg
- 3, 10, 8, 4, 6, 7 = 38
5) Rest
- HR 173/185

4.Accessory
3 rounds:
12 lat pull down w/pause at chest - 25 kg
12 side lat raise - 10 lbs
12 ring body saw

A: Strict Pull ups 3set
B: 10min amrap Hspu
C: 20min emom
Odd: Row 14cal
Even: 1set unbroken ttb