5 sets of:
6-8 DB-Bench Press
rest 30-60sec.
6 rev. lunges (each leg - BB in back rack)
rest 30-60sec.
- go heavy at ~RPE 8 for every set of Bench and lunge -
In a superset do:
4x 6-8 (wtd.) Chin ups
3x 8-12 partner sideplank (each side)
In 5-7 sets work up to a heavy set of 4 in sets of 4 - RPE 8.
work up to a heavy weight for:
P. Jerk + 2 Split Jerks (no more than 85%)
then 3 sets @ ~95% of that heavy set
In 5 sets work up to a heavy set of 6 strict press (RPE 8)
- do 8 KB Chinese rows on both sides before every set -
then
1x ME TNG P. Press @ H6 - no fail!
5-10min to work on HS-walk
or
max unbroken walks of 7,5m in 5min.