Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Up to 5 minutes rest, then:
2, 2, 2, 2, 2
Starting at 60% of previous 2RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if max is reached in set 3/ 4, do not finish remaining sets.
Reminder for both lifts: Position and range of motion always govern weight.
And then, as skill work/ cool down:
Squat practice (Up to 50 reps- wall squat, bands, mace squat, 1/2 halo squat as assistance if needed)
Turkish Get-up practice (Up to 10 reps- Max weight 35lb. W, 55lb. M- skill work weight)
10 minutes Airdyne (Forward or arms-only @ 50% or less)
Intersperse squat practice reps and Turkish Get-up as desired.
(Reading required at the bottom… Proceed with caution… )
It’s a good day for a story: “Drinking Games“, from War of Attrition.