10 Sets (1 set every minute on the minute)
5 Bench Press @5.5/10 RPE
3 Bench Press @6/10 RPE
3 Bench Press @6.5/10 RPE
2 Bench Press @7/10 RPE
2 Bench Press @7.5/10 RPE
1 Bench Press @8/10 RPE
1 Bench Press @8.5/10 RPE
1 Bench Press @9/10 RPE
1 Bench Press @9.5/10 RPE
1 Bench Press @10/10 RPE
*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.
3-4 Sets
10 Kneeling Barbell Bicep Curls
20 Alternating Dumbbell Hammer Curls
*Rest as needed between sets.
**Log score of Barbell Curls, write Dumbbell Hammer Curls weight in notes.
***3 Sets if you are doing Deload week.
Forearm Plank Hold
4-5 Minute Forearm Plank Hold
*Score is total time including rest time
EMOM x 20
20 Minute EMOM
Minute 1 - 5 Shoulder Press (115/80)
Minute 2 - 10 Front Squats (185/125)
Minute 3 - 15 Deadlifts (225/155)
Minute 4 - 20 yard (60ft) Sled Push (145/100)
Directed Sled Scale: 10 yard (30ft) Dumbbell Racked Walking Lunge (2x35/25)
Scaled;
20 Minute EMOM
Minute 1 - 5 Shoulder Press (95/65)
Minute 2 - 10 Front Squats (155/105)
Minute 3 - 15 Deadlifts (185/125)
Minute 4 - 15 yard Sled Push (145/100) (OR 45ft)
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