Deadlift and Bench Press
DL Warm-Up: 3 x 3 Power Cleans before warm-up sets
BP Warm-Up: BW Rows x 10, 10, 6 after each warm-up set
*TM = 90% of New 1 Rep Max
Warm-Up Sets:
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .75) x 5 Reps
Set 2: (TM x .85) x 3 Reps
Set 3: (TM x .95) x 1+ Reps
Assistance:
A1. 5 x 10 Deadlift @50% TM
A2. 5 x 10 Bench Press @50% TM
Core:
1. L-Sit – Accumulate as many seconds as possible in L-sit position in 3 minutes
2. 200m Front Rack Carry
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