Monday, January 12 - Saturday, January 17
Monday, January 12
Warm-up: 8-6-4-2 deadlift + strict press (start light and build to 75% 1RM) + bootstrapper + banded rear delt pull/side + crossover 90/90 press https://youtu.be/NmmIFzdtxXE?si=b9RN7vhU3Q6_tTlU
Strength:
Every 6:00 x3 (18:00) -
5 strict press @ 75% 1RM or 7/10 RPE
5 deadlift @ 75% 1RM or 7/10 RPE
10 strict press @ 50% 1RM or 5/10 RPE
10 deadlift @ 50% 1RM or 5/10 RPE
WOD:
3 rounds for time -
500 meter row or ski
50 air squat
Accessory:
Superset x3 (:90 rest between supersets) -
10 DB hammer curls + :30 DB gun hold @ light to moderate weight