We will continue to go heavy this week but stay under 85% for a higher set/rep week. Good luck!
Dynamic warmup (10 min)
Pause FS(3 sec) - 1x5 @ 50%, 2x4 @ 60%, 1x3 @ 70%, 4x3 @ 80%
Push Press - 3x5 @ 80%
BB Glute Bridge - 3x10; with 185# or as heavy as you can go.
Single Arm KB thrusts - 4x10 each arm; 16kg or more
Wall Handstand Alt. Shoulder Taps - 3x15 each hand
Row - 2x1000m; 1:1/2 work/rest cycle (i.e. 2 min row means 1 min rest)
Static stretch (10-20 min)