Workout of the Day:
A1. Deadlift 2-2-2-2-2-2-2
A2. Supine Sprint x10m (start on back, pop to feet fast as possible and sprint)
B. 1-6-1 Strict Pull Up (every set must be UB, use bands if neccessary)
C1. Ring Row Feet off 20\” Box x8-12″
C2. Single Leg DL x5/leg
C3. Incline DB Bench Press x8
3 Rounds NFT
Competition:
A. Shoulder Press (week 8 of 8) Wendler Deload
5@40%, 5@50%, 5@60%
B. Every 2 minutes Back Squat:
6 Reps @70%
4 Reps @75
4 Reps @80
2 Reps @90
2-5 Reps @85
C. 5 Rounds for Max Reps
1 minute Bench Press 135/95
1 minute Row for Cal
1 minute DB Hang Cluster
1 minute Strict Pull Ups
1 minute Rest
C. Optional Conditioning **
9×1; 40on/; 20 off row (rest 2 minutes after the 5th set)
Record meters rowed, pre-set the rowing in custom workout.