Strength 1
Back Squat or Front Squat:
70% x 3
80% x 3
90% x 3+
*Percentages are based off of a 5-10 lb increase from original calculations
Strength 2
Weighted Pull up Work
5×5 Pull ups
*Increase weight each set. Scale to banded pull up work, reduce bands to work up to the most difficult set of 5 possible.
Weighted Scapular Pull-ups
5×10
Same weight for all working sets (AHAP)
Accessory Work
3 Rounds For Quality:
5 Shoulder A-T-Y-T
*Can also be done with light change plates in each hand while leaning forward (50% of Good Morning)
Farmer Carry 200m (Pick a light‐ish weight that can be carried unbroken in all three rounds)