23/04/26 - Thu

BASE

Weighted Pull-up

3-2-1-1-1

*Build to a Heavy for the day

Then:

6x5 Reps @ 75% of Heavy

EMOM 16

1: 12 DB Bench

2: 12 Dual DB Bentover Row

3: Rest

22/04/26 - Wed

BASE

Deadlift

3x3 @ 83%

3x1 @ 85% of 1RM DL

BB Back Rack Reverse Lunge

20-20-16-16

*Start at light-moderate load and increase weight each set.

21/04/26 - Tue

BASE

Paused Front Squat (3s)

5x3 @ 83% of 3RM

*Go every 3min

Back Squat

5x5 @ 83% of 3RM

*Go every 3min