Fitness

A) E3M x 6 sets:

– 4 BB bench press

– 3 negative pull-up

*Sub BB bench with DBs at 53X1 tempo

B) E2M x 8-12 sets

Odd: 12/9 cal row + 9-12 double KB deadlifts 

Even: 12/9 cal row + 9-12 push-ups (elevate to scale)

Performance

A) E3M x 6 sets:

– 4 bench press @ 1-2 RIR

After odd sets…

– 3-5 strict pull-ups (weighted if able)

After even sets…

– 10/side shoulder external rotations

*Should be around 70-80+% and heavier than last week

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 double KB deadlifts (53/35s)

Even: 15/12 cal row + 15/12 push-ups