A
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
B
Tempo Front squats 5×2
2 Tempo Front Squat @ 7/10 RPE
2 Tempo Front Squat @ 7.5/10 RPE
2 Tempo Front Squat @ 8/10 RPE
2 Tempo Front Squat @ 8.5/10 RPE
2 Tempo Front Squat @ 9/10 RPE
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 sec down – 2 sec pause at bottom
C
4 ”mechanical drop sets”
5 double DB strict press
8 Double DB push press
Max set double DB push jerks
-rest 2min b/t sets-
D
3 supersets
10 Dip support leg raises
30m banded KB OH walk R/L
-Rest 2min-