Strength:
Push Press 75%
5x50%, 5x60%, 3x70% (4x6x75%)
DB Flat Bench Press
15, 12, 10, 8, 6 Increase weight each round
Rope Climbs x 2
After each set of DB Bench complete 2
rope climbs or modify with 5 strict pull ups
Seated
Strict DB Clean N Press 5 x 6 each arm
Weighted
Ring Dips 5 x 5
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