17/04/24 - Wed

BASE

3 Sets

1min Max Weighted Ring Dip @ 30% of 1RM

- Rest 2minish b/t sets -

Banded / Jumping RMU Drills

*Find a harder scale then you did last week

Every 2min x9

1: 3-5 RMU

2: 25/20 Bike

3: 15 DB STO (2x 22.5/15)

16/04/24 - Tue

BASE

Floating Clean Pull

3x5

90, 95, 100% of 1RM Clean

4 Sets x 3 Reps

Pause Clean Deadlift

@ 100% of 1RM Clean

*3sec pause below the knee

15-12-9

Devils Press (2x 22.5/15)

30-24-18

V-Ups

15min Cap

15/04/24 - Mon

BASE

Back Squat

5x3

80, 85, 90, 95, 101%

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

EMOM 5

3-5 Strict Supinated Grip Chest to Bar