A: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%
B: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6
C: 21-15-9
Cal Row with
Burpees over the rower
T2Bs
A: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%
B: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6
C: 21-15-9
Cal Row with
Burpees over the rower
T2Bs
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