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: (Pick One) Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
Bench Press
3 reps @95#
3 reps @135#
3 reps @165#
3 reps @185#
3 reps @210#
1 rep @215#
1 rep @220#
1 rep @225#
1 rep @235#
1 rep @240#
Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
DB Incline Press
3 sets x 8 reps @53# DB’s
Dynamic Effort: 6-8 sets x 1 rep @6-7 RPE
Speed Pull
8 sets x 1 rep @195#
Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Barbell Row
3 sets x 8 reps @135#