Off Season: Day 73

A.) Unstable Bench (Demo)

Work up to a 1RM

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Clean Complex

Power Clean + Hang Squat Clean + Front Squat

- Work up to a heavy set

D.) For Time:

21-15-9

GHD Sit-Ups

Burpee over bar

Power Snatch (75/55)

Box Jump (30/24)