Fitness

A) E3M x 5 sets

– 5-5-4-4-3 deadlifts

– 8-12 DB floor presses (w/ pause)

– 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) E5M x 3-5 sets:

– 24 cal row

– 16 RKB swings

– 8 dips

Performance

A) E3M x 5 sets – deadlift

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 4 @ 80%

Sets 4-5: 3 @ 85%

B) E5M x 3-5 sets:

– 30/24 cal row

– 20 RKB swings (53/35)

– 10 ring dips

RX+ use 70/44