Day 157

A.) Bench Press (8-8-6-6) 

Warm-up as needed. Rest 2-3 minutes.

65% 

70% 

80% 

85% 

B.) Strict Press (5-5-5-5) 

Warm-up as needed. Rest 2-3 minutes.

70% 

75% 

80% 

85% 

C.) Stationary Dips (4 x 4) 

Rest 90-120 seconds between sets. Heavy as possible.

D.) Snatch: 1 Rep EMOM X 15 Sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

E.) Four sets of:

AbMat Sit-Ups x 25

Rest 30 seconds.

Dumbbell Overhead Tricep Curl x 8 (Heavy as possible.)

Rest 60 seconds.