5 sets of 5 across
Start at 70% of 1RM
Target a 5-10lb increase each week
20 Sit-ups each*
10 Deadlifts each 135/95**
200m Run Together
L3: 14 Toes to Bar each, Deadlift 185/125
*One partner must hold the deadlift bar while the other performs their situps. you cannot move onto the deadlifts until you have both completed the sit-ups.
**One partner must hold a plank while the other performs their deadlifts. You cannot move on until you have both completed the deadlifts.
BPS Day 21
Behind the Neck Press 110% of 10RM, 8 Reps, 4 sets, 1-2 minute rest
Bench Supported Row - Establish an 8-12 rep max.
Bench Supported Row, 2 sets, 90% of achieved weight above, same rep scheme