In Competitors


A. Bench Press 5×3

B. Ring Dip 5×3




A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

D. Front Lever to Back lever



BASIC: Work up from last months Ring dips

COMPETITOR: First week back to 10’s. This will only be 3 weeks long, adjust numbers from the last week of 10’s since it will be about the same. Have fun with D, should be core work

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