Level 1

10!

Hang Power Clean

Burpees over the bar

Level 2

10!

Hang Power Clean 75/53

Burpees over the bar

Level 3

10!

Hang Power Clean 95/63

Burpees over the bar

Level 4 Rx

10!

Hang Power Clean 115/83

Burpees over the bar

Motivation

Your training max is equal to 90% of your actual 1 Rep max. we will be using TM this whole cycle, so its actually more important for you to keep track of your TMs than your 1RMs.

for example;

lets say I have a deadlift 1RM max of 800lbs and a bench press 1RM of 100lbs.

My TMs are going to be

Deadlift:  720      Bench Press: 90

I will write these on a dedicated page in my book, (for example the very last page) so I can refer to them often.

In a few weeks, I may ask you to add weight to your TMs, and that will allow you all to grow, relative to your current strength.

Strength

Back squat 5+ @85% TM

Back squat 1 x 20 @ 50% TM

^ This means; warm up to one set of as many reps as you can (at least 6) at 85% of your Training max. Then take some weight off and do 1 set of 20 at 50% of your training max.

Your training max is equal to 90% of your actual 1 Rep max. we will be using TM this whole cycle, so its actually more important for you to keep track of your TMs than your 1RMs.

More Awesome: Max lightweight unbroken wallballs

Mobility: Couch stretch 4 mins/side