Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deadlift 3-3-3+ (20 min)
2. Press 3-3-3+ (20 min) Warm-up sets are 40% (of your W1RM) x 5, 50% x 5, 60% x 3. Work sets are 70% x 3, 80% x 3, 90% x 3+.
If you don’t know your 1RM, do six sets of three reps to determine a three rep max (3RM), and then apply the following formula to determin an estimated 1RM (E1RM) you can use going forward: weight x reps x .0333 + weight = E1RM. For next week, take 90% of your E1RM to determine your W1RM.
3. Finisher: Four rounds for time of 10 Muscle clean and strict press (use your press 60% weight) 10 Sit-ups (GHD sit-ups or tuck crunches)
If last week you finished all four rounds of ten unbroken, this week add 5lbs.
4. Optional cash-out: Four rounds not for time of 10 Alternating dumbbell biceps curls 10 Cossack squats (5/side alternating)