PL/Strongman Week 2, Session 4

Floor press and dips are supersetted.  From here out, this workout is optional.  Those that need extra recovery are free to take this day off or minimize the volume/weights.

 

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
swiss bar floor press 60% 5 2
Equipment:
Bench < 200 = 2 chain  
Bench > 200 = 3 chains
Bench > 350 = 4 chain  
 
Dips (bw only) Sets Reps
90 second RI 5 10
 
McGill Pull ups Sets Reps
90 second RI 30 1
 
chest supported rows Sets Reps
90 second RI 4 12
Blast strap body rows Sets Reps
90 second RI 2 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
Face Pull Sets Reps
90 second RI 2 burn
 
Prowler: 140lbs 5 trips