Push/Pull Week: this week is devoted entirely to bench press and deadlifts. We will resume snatches and jerks next week.
- close-grip bench press 8×3 (medium, NOT a 3RM)
- banded deadlifts 5×3 (tempo 61X0)
- alternating sets 3x: pull-ups to near failure; weighted plank holds for time (20/15kg)
For those of you competing at the RVA Open, follow this programming guide.