Soooo, I missed a few weeks. I wasn't sure anyone wanted it then I figured, f it, it's going up and there you go. So, it's a good thing I had just started into this strength component.
Today we are using the numbers from your shoulder press and squat heavy
days when you established a 1 rep max. Today you are taking a percentage
of that number you lifted last week, and apply it to today's session.
So, if you lifted 1000#, and you are asked to lift 65%x5, you would do
650# by 5 reps. Make sure to use warm up sets to get into your
percentages.
Part 1
3 Rounds
10 situps
10 squats
10 back ext
***couch stretch before part 2***
Part 2
Back Squat
65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)
Part 3
12 min
30 push ups
20 kettlebell swings
10 pullups
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