A:Deadlifts
1x10 at 50% 1x8 at 55% 1x6 at 60%, 4x5 at 70%
B: Bench Press
Using your 3 rep max from last week #!,
Remove 15% and perform a 5x5
If you didn't come in week #1, then establish a 3 rep max.
C: 4x AMRAP banded pull ups
4 x AMRAPpush ups
A:Deadlifts
1x10 at 50% 1x8 at 55% 1x6 at 60%, 4x5 at 70%
B: Bench Press
Using your 3 rep max from last week #!,
Remove 15% and perform a 5x5
If you didn't come in week #1, then establish a 3 rep max.
C: 4x AMRAP banded pull ups
4 x AMRAPpush ups
In teams of 2!
8 RFT of:
200m run together
20 pull ups (alternating as needed)
10 D-ball cleans 150/100 (alternating each rep)