Warm-up:
DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull Variation
ME Upper: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Bench Press Variation
Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Push Variation
Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Squat Variation
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Max Effort:
Bench Press
205 x 3 x 5
Dynamic Effort:
Speed Pull (w/Bands):
185 x 1 x 10