Deadlift: (~15-20 min)
5RM for All (Calculate 1RM: Weight x 1.14)
Then: 5x3 @ ~80% of 5RM
Alternate each set: OH/UH (Pronated/Supinated)
Goal: 20 reps total of each pair
If performing less than 5...
Strict press: (~15min)
Find Heavy triple (ALL)
Then: calculate 1RM (Weight x 1.07)
Rep work: 4x2 @80 of HT, then 1xAMRAP
Incline DB PRess: (two 45# bumper plates)
Neutral Grip: Med weight 2x15-30
It's ok if...
%: [email protected]% w/1min rest period
no%: same as BS
BB elevated push-ups: 3xFailure
Lat Development of Choice: 4x10
9 Tempo Pushups 3111 (Ring or Bar allowed)
60 sec Plank on Elbows (add weight...