Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – Max reps @ 85%
*3rd set perform AMRAP stopping 1 rep before failure. No more than 3 sec pause between reps. Based on current or est 1 RM, if you're detrained, start with around 5-10% under your 1RM so you can hit %'s with 100% success.
6 wall facing elevated plate step --rest 90-120 sec
*pike on box if possible *
or shoulder taps!!
*alternate lead hand each step. Start with a small plate, if you are able to complete the set UB and under control, increase height. If not, stay there.
Running day !
Run 800m @ 3-5 sec per 400m slower than repeat test
rest 90 seconds
-- rest as needed between SETS