A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -
1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.
C:Test your 500m row
A: Bench Press -
1x6 at 65%, 2x5 at 67.5%, 2x5 at 70%, 1x4 at at 72.5%B: Squats -
1x8 at 50%, 1x8 at 55%, 1x6 at 60%, 1x6 at 65%, 3x5 at 70%.
C:Test your 500m row
A: On the 2 minutes at increasing loads x12
1 high hang(above the knee) clean + 1 low hang clean (below the knee) +1 jerk
B: Back squats
5x10 at 50%