In 5-7 sets work up to a heavy set of:
3 dead stop strict press --> RPE 9,5 for last set
4 sets of:
12 DB-Front squats + 12 DB-Deadlifts
rest 60sec.
- go as heavy as possible but keep unbroken sets (work up in weight over sets, but already start decently heavy) -
4 sets of:
6-8 strict pull ups /scale to banded or 1-3 5-10sec. negatives
8-12 ring rows
15 facepulls
rest 60sec.
In 5-7 sets work up to a max weight for:
5 Front Squats (no fail!)
6 rounds of:
5 P. Cleans (70/47,5kg)
10 T2B
15 WB (9/6kg)
- 12min cap -