A. Find your 1 rep max front squat in no more than 20 minutes
Begin with an empty bar and perform sets of 5 reps at 45lbs, 65lbs and 85 lbs for men and 15lbs, 25lbs. and 45lbs. Switch to 1 rep sets and increase weight each set until you reach your 1 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.
B. Find your 5 rep max shoulder press in no more than 15 minutes
Begin with an empty bar and perform sets of 5 reps, adding weight each set until you reach your 5 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.
Rest 2-3 minutes then
C. Using the weight of your 5 rep max shoulder press, perform 2 minutes of max reps of push press or jerks, from the floor. You can rest holding the barbell in the rack position or on the floor, but not in your squat rack.
Record 1RM front squat, 5RM shoulder press and the number of push press or jerk reps performed in 2 minutes.
Warmup: 1000 meter row & 1000 meter run (no partitioning)
Cool down: 750 meter row & 750 meter run, for time
RESULTS:
RESULTS:
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