3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95%
Note: Percentages are of working max. After any miss (including pressouts) do not increase weight and don’t add weight until all reps in the set are successful. If the final sets are misses drop weight until you successfully complete the lift. In other words, no matter how long it takes you must finish on a good lift. The goal is not to PR today but this is a test in how big of squats you can do after a big workout.
9 Power Cleans 185/125#
7 Power Cleans 185/125#
5 Power Cleans 185/125#
Yes, the cleans are heavy but if they start looking sloppy drop weight. It’s not a competition its training and one of the biggest training goals should be to execute movements properly.
Perform the following for 15 minutes at or below 80% max heart rate.
100′ OH Walking Lunges 45/35#
20 Ring Rows (feet elevated to the same height as rings)
20 Shoulder Taps*
*Shoulder taps can be done in a plank, in a handstand against the wall or in a freestanding handstand. If you can do the latter handstand walks shouldn’t be much of a problem for you.