A: Using your 3 rep max from last week for both bench and back squats, remove 10% and perform a 5x5.
B: Work up to your heaviest weighted pull up, follow this with your most reps of BW pull ups
A: Using your 3 rep max from last week for both bench and back squats, remove 10% and perform a 5x5.
B: Work up to your heaviest weighted pull up, follow this with your most reps of BW pull ups
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6