9/5/18: Wednesday

2 Count Pause Bench Press 1×1 Work up to a heavy single in a 2 count pause bench press *weight should be heavy but not maximal (85-92% of 1RM) *Drop 20% from heavy single for 5×5 volume work* Bench Press for load: #1: 1 rep Bench Press 5×5 Bench Press for load: #1: 5 reps…

9/3/18: Monday

SANTORA

Three rounds of:

•155/105 pound Squat cleans, 1 minute

•20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

•245/165 pound Deadlifts, 1 minute

•Burpees, 1 minute

•155/105 pound Jerks, 1 minute

Rest 1 minute