21-15-9 of
BJ overs 16"/12"
KBS 2/1.5/1.5/1
rest 5 minutes
then:
9-15-21 of
Goblet squats and C2B
Strength Program:
Warm Up with - 3 rounds of 12 calories on the bike, and 12 push ups. Then finish off with some hip and shoulder mobility.
For Bench and squats - 6X4 at 82.5% base on new percentages adjusted after your 5RM test.
Accessory work - 3 supersets of 12 GHD raise with 12 36/24" BJ
- 4X4 of weighted dips and pull ups.