| Day 13 w2d6 1. deadlift - 5x5 335 335 335 335 335x10 2. 3 position power clean + 1 fs - x5 225 225 225 225 225 3. bench press - 5x5 225 225 225 225 225x12 4. body row - 5 x submax 5. H2H kb swing - 1x100 40 |
Notes:
- use same weight for all deads this week
- 3 position power clean means we are cleaning from 3 different starting positions, beginning from a high position on the thigh, then low thigh (above knee), then below knee
- on final clean, immediately add a single front squat
- due to my terrible benching, i kept weight the same as last week, but will add 3-5% next week
- kb swings are done sport style for me so I can add articulation to the spine, you choose what style is best for you, I don't care enough about this topic to argue it, I just want to get some extra volume in on the low back, grip and lungs
- train hard
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