Welcome to the new block of training, fellas. If you just joined up, hit me up with any questions. Yesterday's post contains a more detailed explanation of what the goals of this training block are!
A) Plyo Push-up
*30s rest between sets
B) Bench Press
Using approximately 70% of your 1-rep max:
5 reps every minute, on the minute, for 7 minutes.
C1) Sumo Romanian Deadlift
3x8 @ 50% 1rm deadlift
C2) Kettlebell Swing
D) Cable Fly (high to low aka decline)
4x12 w/ slow, 5-sec eccentric
E1) Incline Dumbbell Curl
E2) Incline Dumbbell Skull Crusher
1. "Every minute on the minute" aka EMOM work is great for building stamina within a given percentage range. Use these to find out where your recovery is weak. If this was a struggle for you, we need to work on stamina (aka endurance) of that movement pattern.