Bench
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x10/8/6
super set w/ 15-20 band flys
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x10/8/6
super set w/ 15-20 band flys
Strength
Back Squat 3x5@65/75/85
**Based off 90% of 1RM that you have added 10# to
Assistance
DB step ups 3x10/8/6*
Back Squat 3x5@65/75/85
**Based off 90% of 1RM that you have added 10# to
Assistance
DB step ups 3x10/8/6*
Strength
Deadlift
3x5@40/50/60
Based on 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD
Deadlift
3x5@40/50/60
Based on 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD
Strength
Bench
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 recline rows
Bench
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 recline rows
Squat
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
Skill
Rope Climb Technique
WOD
1 rope climb
7 power cleans 135/95
100 m sprint
Rope Climb Technique
WOD
1 rope climb
7 power cleans 135/95
100 m sprint
Strength
Press 5.3.1+ @75/85/95
Based off 90% of your 1RM
Assistance
Weighted dips 3x6
WOD
Press 5.3.1+ @75/85/95
Based off 90% of your 1RM
Assistance
Weighted dips 3x6
WOD
WOD
In 4 mins run 600 m then max reps push-ups in the remaining time
Rest 2 min
4 min AMRAP
10 box jumps
In 4 mins run 600 m then max reps push-ups in the remaining time
Rest 2 min
4 min AMRAP
10 box jumps