A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
A: Full clean EMOM
On the 30 sec x 20
1 rep at 70%
B: Bench Press
Using your 3RM Bench Press*
1x10 at 50%
1x8 at 60%
3x5 at 65%
C: 5 x 20 strict pull ups (banded if needed)
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3