A: Test 3 RM Bench
B: Row 60/50 cals
120 DU
Rest 2 mins
Row 40/30
80 DU
Rest 2 mins
Row 20/10
40 DU
A: Test 3 RM Bench
B: Row 60/50 cals
120 DU
Rest 2 mins
Row 40/30
80 DU
Rest 2 mins
Row 20/10
40 DU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows