[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
10!
Hang Power Clean
Burpees over the bar
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[tab]Level 2
10!
Hang Power Clean 75/53
Burpees over the bar
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[tab]Level 3
10!
Hang Power Clean 95/63
Burpees over the bar
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[tab]Level 4 Rx
10!
Hang Power Clean 115/83
Burpees over the bar
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[tab]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.
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[tab]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.
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More Awesome: Max lightweight unbroken wallballs
Mobility: Couch stretch 4 mins/side
