Week of 10/14-10/19 Day 1: Bench  Press 5 x 3 @ 1-5 Kg heavier Heavy Holds 3×10 secs S 110% RDL 5×4 @ 50% Pull-ups SSPT 9 3×5 Turkish Get Ups/side 2×25 Banded Facepulls Day 2: Deadlift 5×3 @ 1-5kg heavier ISO Press 5×10 sec @ 50% GHR SSPT 9 SS: 3×10 Arnold Press Lat...Read More

week of 10/14-10/19 Day 1 Back Squat 1 x 1 @ RPE 8 Back Squat 3 x 5 @ 80% Heavy Walk Outs 3×10 secs @ 110% GHR SSPT 9 Partner Medball Situps Day 2: Press 1×1 @ RPE 8 Press 3×5 @ 80% Incline DB BP (high) 4×6 @ 60% total Dips SSPT 9...Read More

Shoulder/Wrist Mobility Strength: Push Press In 15 Mins.. Build to a Heavy Single for the day Conditioning: Every 3 Min x 5 sets 15 Box Jump Overs 10 S2OH @ 60% of Heavy single Push Press Comp: 30/24 Fitness: 24/20 GPP: 20/16 or jump on rubber plates Health: Rubber Plate Jump oversRead More