Saturday, January 8, 2022
Total prep (10 min-max):
:20 all-out rows or assault bike
5 seated box jumps
5 1.5 style wall balls with heavy ball (30/20) :30 plank
The remainder of the class is made for warmups, warmup sets, and execution. Should take roughly 60 min.
L3 and L2:
-THREE tries to establish a 1RM back squat
-THREE tries to establish a 1RM press
-THREE tries to establish a 1RM deadlift
Three singles mean three singles. The exact same way we did the Olympic lifting meet.
Once you get a number for each lift, add them together to get your “total”
Your first attempt should be something you would do for a heavy set of 3
The 2nd attempt is something you are pretty damn confident you could hit for a single based on how the first attempt felt –
Your last attempt is the weight you have your heart set on relatively BASED on the feel of your first 2 lifts.
L1: Work up to a challenging triple on each lift (10 min or so for each lift)