7 reps @ 50% of 1RM
5 reps @ 70-75%
3 reps @ 80-85%
1 rep x (up to) 5 @ 100% +
If needed, use up to 5 single lifts to reach new target weight.
Rest as needed between sets/ lifts (up to 1 minute).
Up to 5 minutes rest, then 5 rounds with a partner:
1 Sled pull (15yd. each @ 115lb. W, 135lb. M)
1 Sled drag (15yd. each @ 115lb. W, 135lb. M)
Extended-arm weighted hold* (25lb. plate W, 45lb. plate M)
”Drag” = forward, and “Pull” = backward. Alternating each round, each partner completes 5 turns at sled, 5 turns at hold.
1 minute Airdyne (Forward)
1 minute Airdyne (Backward)
1 minute Airdyne (Dowel in overhead squat position)
*Weight is held in front with locked-out arms and straight, strong posture.