Workout of the Day
A. 5×3 Hang Power Clean
B. Front Squat 4×4@80% (last set go for max reps)
C.
AFAP 10-8-6
Man makers
**200m run after each complete set**
Competition
(Week 3 Wendler Cycle for Press)
A. Back Squat 3@60%, 3@70%, (4@80%)4
B. Strict Press5@75%, 3@85%,1+@95%
(calculate your %s using 90% of your 1RM. my 1RM press is 190, so i base my %s off of 170)
the “+” means do max reps at that set
C. Deadlift 2-2-2-2-2-2
Box jump 1-2-1-2-1-2
D. Row 500m (@ your PR 2K row pace, increase pace by 2-3 seconds each set)
Six sets, rest 60sec