Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
3 back squats at 70% of the reference weight
3 back squats at 80% of the reference weight
Max reps back squats at 90% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set.
Aim for 3+ reps.
Conditioning
Every 90 sec for 10 rounds:
15/12 cal row
1 deadlift at 80% of 1RM
EVF360
Part A
5 rounds of 3 min AMRAP:
3 double DB power cleans 50/35 lbs
6 burpee deadlifts 50/35 lbs (2 DBs)
9 air squats
-- rest 1 min between rounds
Continue where you left off each round
Part B
Every 90 sec for 10 rounds:
15/12 cal row
5 double KBS 24/16 kg