Deadlift, Rest 2-3 min after each set
De-load from previous week;
x10 @ 50%
x8 @ 60%
x4-6 @ 75%
x3-4 @75-80% of max
F: 6-8 reps; 2020 tempo
P/S: as rx!
"Over My Head"
15 min AMRAP:
Row 15/12 Cal or Run 200m
rest 30 sec active after each round
limiter will be breathing + Shoulder/P-chain endurance
F: Seated DB Press x10 reps + Russian KBS
P: 10x HSPU [kipping, abmat or piked off a box] + 15x KBS 53/35#
S: 15x HSPU [to Open standards] + 70/53#