Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
Strength Work
A: Squats on the 2:30
If you don't have a 1 RM ask your coach for an estimate
2x5 at 70%
2x5 at 75%
1x4 at 80%
1x3 at 85%
1x2 at 87.5%
B: Bench Press on the 2:30
3x5 at 75%
2x5 at 80%
1 AMRAP at 85%
A: Deadlift
3x6 at 60%
3x5 at 75%
B:Strict Press
Work up to a heavy 5RM
Remove 20%
Perform a 3x4 at this new weight
B: Accessory -
4x12 bicep curls
3x12 single arm heavy rows