Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.
Supersets (heavier than last week):
- Clean 5-4-4-3-2-2-1
- Deadlift 5-4-4-3-2-2-1
~Rest 3 minutes~
5×5 Squat (heavier than last week)
- Pull-ups 3 × max reps
- Dips 3 × max reps
- 3 x max plank hold
- 3 x max toes to bar**
**Toes to bar, no kipping, keep vertical torso. Slow and controlled, not “CrossFit Style” Toes to bar, rather, leg raises all the way to the bar**
*Competitor: As prescribed
*Established: Do not do burnout sets
*Recruit: Perform clean only if able, or only with PVC. Only complete clean, deadlift and squat. Nothing further.