A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
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