Today we begin the second four week wave of the cycle. As such, we will be making some adjustments to our Training Maxes before we calculate the our weights based off of the listed percentages. For Bench Press and Strict Press, we will be adding five pounds to our Training Maxes. For Deadlift and Squat, we will be adding ten pounds. However, if you have been consistently completing 15-20 reps on your Max Effort sets you should add ten pounds to you Bench or Strict Press and 20 pounds to your Squat or Deadlift, depending of course on which lifts your are completing 15-20 reps.
1) Power Clean from Blocks (above knee): 5rm (drop each rep and reset quickly)
2) Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
1A) 3X10 Bent Row – heaviest possible, rest 60 sec.
1B) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.
12 minute AMRAP of:
20 Strict Pull-Ups
20 KBS 32/24kg