Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 8RM, then two drop sets @ 90%
1b) Pendlay Rows, 3×10 AHAP
Conditioning
21-15-9
- Power Cleans (135/95)
- Ring Dips
If you cannot do 10 quality push ups consecutively, then do push ups, not ring dips.