WARM-UP
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Press
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Press
- 75% x 5 reps
- 85% x 3 reps
- 95% x 1+ reps (as many reps as possible)
Then:
Press 3 x 10 reps @ 50%
Strict Chin-ups 3 x 20 reps
CONDITIONING
Three rounds for QUALITY
5 Knee Jumps to 8" plate [Demo Video]
10 deadlifts @ 30%
20 Wall ball shots to 10' target, 20 lb ball
*Competitor: As prescribed
*Established: Knee jumps to ground, no plates.
*Recruit: No 1+ on last set, just 1 heavy rep/2 sets on accessory and pull-up progressions. Conditioning, no knee jumps.
Post loads and max reps to comments. For conditioning post thoughts.