Strength
Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)
5 @ 75%
3 @ 85%
1+@ 95%
Strength/Conditioning
1a) 3 X 10 Seated DB Shoulder Press – Heavy – Rest 30 sec
1b) 3 X 10 Russian KB Swings – Heavy – Rest 30 sec
1c) 3 X 20 BB Lunges (Front Rack) – Heavy – Rest 30 sec*
1d) 3 X 1 min ME Rope Climb – Rest 30 sec
*Lunges are walking lunges – alternating feet each step.
Happy Halloween! Now lift heavy things!