Pump & Sweat
Bench: 1rm (95%+)
- then 2 x 3 @ 80%
Strict press: 1rm (92%+)
then 2 x 3 @ 75-80%
Suggested loading for each lift:
• Empty bar technique set
• 45% x 3 — paused
• 65% x 2
• 75% x 1
• 85% x 1
Accessory : 2-3 rounds
- 10 DB bench
- 12 TRX low row
- 12 trx tricep ext.
12-min amrap
- 20 db hang clean & jerk
- 15/12 cal ski
- 10 burpee over db