Bench Press and Deadlift
Warm-Up:
40% TM x 5
50% TM x 5
60% TM x 3
Bench Press Work Sets:
70% TM x 3 + 6 Pull-Ups
80% TM x 3 + 6 Pull-Ups
90% TM x 3 plus + 10 Pull-Ups
Deadlift Work Sets:
70% TM x 3
80% TM x 3
90% TM x 3+
Assistance:
Bench Press – 5 x 10 @ 50% TM
Deadlift – 5 x 10 @ 50% TM
Pull-Ups – 5 x 10
Core:
Farmer’s Carry
3 x 100M
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