Warmup: ROM Drills
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 3/3/3+ @ 70/80/90% 1RM
Overhead Floor Wipers
OHS – Get bar from ground to OH, perform designated # of OH Squats. Increase weight as reps decrease.
OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left plate, lower legs down to floor, then lift and touch right plate.