Slight incline bench layer
1rm
215
clusters w/195
- 5
- 4
- 4
hdl 140
cable pushdowns and facepulls 3sets
bb complex
hang clean, front squat, rdl
-95 x3
-115 x3
-135 x2
-145 x1
-150 x2
muscle snatches
25 reps with 95lbs for time 3:32
phase 3 arm fix
Layer Slight Incline bench
1rm 215
cluster from pins w/195
5
4
4
hdl w/140 2 sets
arm fix phase 3
SGHP Layer
1rm 165
clusters with 145
4 , 4 ,3
hdl w/110 x2
50 bodyweight rows
50 bench dips
3 sets of 5 jump squats with 45lb bar
FS
1rm 235
80percent for as many reps as possible in 8 minutes
185 x 27
db rdl
25s x10
Slight decline bench layer
1rm 230
cluster w/205
4
3
3
HDL w/150 x2
arm phase 3
decline bench layer
1rm 230
clusters w/205
4
3
3
hdl w/150 x2
arm fix phase 3
SGHP layer
1rm 170
clusters w/150
5, 5, 4
density w/135
as many reps as possible 5min - 21
arm fix phase 3
Slight incline layer
1rm 215
clusters w/195
6,5,5
HDL 3 sets 54321 w/140
loaded carry double chest carry 70lbs 3 sets
Front squat
1rm 240
density work w/190
18 reps in 8min
SGHP layer
1rm 170
density w/135 20 reps in 5min
arm fix phase 3
Decline layer
1rm 240
clusters w/215
4, 3 , 3
hdl 54321 w/155
2 sets
db bearhug carries 1min x3 w/70lbs
SGHP layer
1rm 175
density work w/140
as many reps as possible 5min
25
overhead plate carries 1min x3 w/50lbs
Front squat layer
1rm 245
density as many reps as possible with 80 percent
8min 22 reps w/195
farmers walks 1min w/50lb db 3x
Incline press layer
jump squats 3x5 w/bar
1rm 220
density 5min 80percent
21 reps w/175
prayer plate carries
35, 35, 25lbs each for 1min
SGHP layer
jump squats 3x5 w/bar
1rm 175
density 5min
w/140 27 reps
loaded overhead plate carries
1min x3 w/50lbs
Front squat
3x5 jumps squats w/bar
fs 1rm 245
density 5min w/195 19 reps
farmer walks 1min x3 50lb db
bodyweight tricep extension 30reps
Decline bench layer
warm up some 10lb kettlebell raises
hang clean to front squat w/bar 3x3
1rm 245 sets of 8-10 bicep curls in between sets on 1rm ramp
density 5min w/195 18 reps
plate squeeze carries
35 x1min
25 x1min x2
25 body wt dips w/feet on bench
SGHP layer
3x5 w/bar muscle snatch
sghp 1rm 180
density 5min 23 reps w/145
overhead plate carries
50lbs x1min x3
30 body weight dips w/feet on bench
30 body weight rows
front squat layer
warm up
jump squat w/bar 3x5
fs 3rm 210
density 26 reps w/170 in 6min
farmer walks
50lb dbs 1min x3