Workout: 14 July 2026

Gym Workout

Warm up: 3 rounds:

1. 15 Unbroken deadlifts at 30-35% of 1-rep max
2. 15 Push-ups
3. 15 Wall-ball shots

Workout:

1. Work up to a heavy 3-rep bench press
2. 4 sets of 3 bench press at 10 lbs less than the number obtained in (1), superset with 4 sets of 6 heavy weight barbell rows (a good weight is around 70% of your max clean). For the rows perform 2 sets Pendlay, 1 Bent over, and 1 as a Yates row
3. As quick as possible—Time cap: 8 minutes
   Complete as many rounds and reps as possible in 8 minutes of:
   – 6 Clean-grip deadlifts (at max clean weight)
   – 12 Wall-ball shots, 20 lb

At Home Workout

10 Rounds for time:
– 5 Pull-ups (alternative: Jumping pull-ups with a 1 sec pause at the top)
– 15 Air squats (full depth, hips below knees)

Time cap: 10 minutes