Primer:
10/8 Cals bike sprint!!!
20/20 Bulgarian split squats
25 heels elevated squats
:30 Wall sit
Rest 1:00 between sets
3x
Then..
Every 2:00 x 6 sets (Week 3 of 4)
Sets 1-5: 3 Back squats @ 83-88%
Set 6 – 1 “heavy” single between 90-94%
The goal is for both your 3s and your single to be heavier than last week, even if it is just slightly heavier.
All working sets of 3 should be performed at the same weight, and all sets should feel challenging.
If you don’t want to push your top-end numbers complete all 6 sets around 75%.
We are getting closer to testing 1RM, the heavy single at the end is going to help prep your nervous system and will help you adjust to the loading.
Then…
5 Rounds :
2:00 on / 1:00 off
1 Round of DT:
12 Deadlifts 135/95
9 Hang Power Cleans
6 STOH
In remaining 2:00:
Max cal bike—->score on board
rest 1:00 between rounds
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