Day: July 9, 2023

3 Rounds

6 Deadlifts, heavy

Rest 2:00

1 set of Bench Presses*

Rest 2:00

Deadlift weight should be very heavy, but allow for 6 quality reps. Heavier than your sets of 10 from 6/12.

Big Set = mechanics do not degrade, but within 2-3 reps of failure. Go for broke on the last set using a spotter.

*Bench Press Weight guidelines:

R1: 80-90% (3-6 reps)

R2: 75-85% (5-8 reps)

R3: 70-80% (8-12 reps, but go for max reps)

Choose weights to achieve desired rep ranges in parenthesis.

Bench Press goal: more reps @ same weight as last time, or similar reps at heavier loading than last time.