This next cycle we will add 10 lbs to our 1 rep max that we will base all of the percentages off of.
*Remember if you fail at any portion of these reps schemes in coming weeks, repeat that week until you can finish it before increasing percentages.
Back Squat – 10,8,6,4,2 @ 70%, 72.5%, 75%, 77.5%, 80%
Then 10 reps back at 70% or as many as possible. Whichever is greater.
In 15 minutes…
50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)
At the top of every minute the athlete will do 8 Plate-hold Russian twists.