STRENGTH
A1 – Strict Press
4×5
A2 – Barbell Pendlay Row
4×8
B1 – Weighted Strict Chin-Up
4×5 @ Weight
4×5+ @ Strict
4×5 @ Negatives
4×8+ @ Band
B2 Bench Dip
4×10
*Elevate Feet on 12″ box and Add Plate to hips if too easy.
STRENGTH
A1 – Strict Press
4×5
A2 – Barbell Pendlay Row
4×8
B1 – Weighted Strict Chin-Up
4×5 @ Weight
4×5+ @ Strict
4×5 @ Negatives
4×8+ @ Band
B2 Bench Dip
4×10
*Elevate Feet on 12″ box and Add Plate to hips if too easy.