- Note : this will be the 4th and final week of this format, so if you're sick of it, hang on, 1 last week.
Warm Up: Repeat 5X
- double kettle sumo hard clean: 6 reps
- double kettle alternating push press: (light weight): 8 reps
- Dead lift: 5 sets/ 2 reps: No more than 90% of max
- Dead lift: 1 - 2 sets/ 15 - 20 reps: 50% of weight just used
- Barbell over head press: 5 sets/ 2 reps: front or behind: No more than 90% of max.
- Barbell O.H. press: 1 - 2 sets/ 15 - 20 reps: 50% of weight just used
- incline dumbbell rear delt raise: 3 sets/ 15 reps
- clubbell standing pullover: 10 - 25 lbs: 30 reps: right/ left hand on top