Strict Press:
*TM = 90% of New 1 Rep Max
Warm-Up Sets:
Set 1: (TM x .4) x 5
Set 2: (TM x .5) x 5
Set 3: (TM x .6) x 3
Work Sets:
Set 1: (TM x .7) x 3
Set 2: (TM x .8) x 3
Set 3: (TM x .9) x 3+
Assistance:
A1. 10 Dips (Stationary or Ring) x 5
A2. 10 Ring Pull-Ups (or inverted ring rows) x 5
B. 15 Band Pull-Aparts
Skill/Core:
60 sec T2B
60 sec DU
45 sec T2B
45 sec DU
30 sec T2B
30 sec DU
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