Primer:
10/8 Cals bike
Rest 1min or partner up
Increase effort each set.
4x
Then…
2 Sets:
20/20 Bulgarian split squats
25 heels elevated squats
:30 Wall sit
Rest 1:00 between sets
Then…
Every 2:00 x 6 sets (Week 2 of 4)
Sets 1-5: 3 Back squats @ 82-87%
Set 6 – 1 “heavy” single between 88-92%
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 of 3 Reps 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..
20 Rounds For Time:
2 Power cleans 185/125 or 135/95 or 95/65
3 Box Jumps /step down
4 Pull Ups
22 Min Cap
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