Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%
Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set
Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.
Work Sets: Should only take 12 minutes for work sets (3mins per set)
10 reps @ 55% (unbroken, if possible)
8 reps @ 65% (unbroken if possible)
6 reps @ 73%
4 reps @ 83%
Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**