In Competitors


A. Bench Press OTM 10: 2 Bench Press @ 65% of 1rm

B. Ring Dip 5×1




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. Incline Bench Press 10RM

C2. Incline Bench Press 10 @90% x 2

D. 100 hollow rocks



BASIC: DELOAD! This is a trial week. This is supposed to be speed work so if you cannot move the weight fast each time drop % . Start fresh next week!

COMP:  Last week of 10’s 🙂 Keep eating!

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