28 day challenge re-test! :
3 Rounds for time:
Row 400m
12 Deadlifts @ 135/95 lbs
21 Box Jumps OR step-ups @ 24/18 or 18/12 inches
+
A. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
B. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.
Performance:
A.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets. Working sets should be in the 80-90% range.
B.
Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
You choose the loads. Build each wave. This is not meant for a 1RM build.
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