Strength
Bench 5.3.1+@75/85/95
Based off 90% of your 1RM
Assistance
3x10 chin ups (strict)
Bench 5.3.1+@75/85/95
Based off 90% of your 1RM
Assistance
3x10 chin ups (strict)
Strength
Squat
5.3.1+@75/85/95+
Based off 90% of your 1RM
Assistance
3x10 RDL
WOD
Squat
5.3.1+@75/85/95+
Based off 90% of your 1RM
Assistance
3x10 RDL
WOD
Partner WOD
AMRAP 35 minutes
30 power cleans 95/65
30 S2OH 95/65
30 slam balls
2 rope climbs
200m run (both partners run)
AMRAP 35 minutes
30 power cleans 95/65
30 S2OH 95/65
30 slam balls
2 rope climbs
200m run (both partners run)
Strength
Deadlift
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
BB good mornings 3x12
WOD
Deadlift
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
BB good mornings 3x12
WOD
Strength
Bench
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
3x15 DB incline bench press
Bench
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
3x15 DB incline bench press
Strength
Squat
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
6 db squat jumps EMOM for 7 min@30% bodyweight
Squat
3x3@70/80/90+
Based off 90% of your 1RM
Assistance
6 db squat jumps EMOM for 7 min@30% bodyweight