Basic & Performance…5×5 progression start at 50% of 1RM…add 5# each lift/10# for dead lift/2-3# for lower weight bench/press…WEEK #2.1!
ADD WEIGHT…5# TO THE SQUAT AT LEAST 3# TO THE OTHERS!
- Barbell row…5×5
Do all of one (back squat) then the next one (bench)
Four sets of 3-minute sprints of either:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
– OR –
- 5 Handstand Push-Ups
- 10 Pistols (alternating legs)
- 15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.