PUSH JERK

4 x 3 @5% heavier than last week, every 60-90s.
– perform 3-4 warm-up sets

SuperSet :

CLOSE CLOSE GRIP BENCH PRESS

Heavy 7 in 4 sets. Rest 45s.
– Two warm-up sets
– goal: match last weeks top weight

STRICT CHIN-UPS

In between sets of Bench Press perform 4-6 challenging reps for a total of 20-30 reps. Add weight if needed. Rest 45s.

SuperSet:

RING ROW W. ROTATION

3 x 12-15. No rest.
– elevate feet if needed for more difficulty

GHD PLANK HOLD

3 x 30s. Rest 60s.