Starting today for the next 4weeks, we will follow 5×5 menthod on training on Squat, Press, Deadlift. All the % on work out regimen for those three lifts will be from your 1RM. Not Training Max.. 1 REP MAX.
Weightlifting
Shoulder Press (65%x5x5 )
Warm ups:
35%x5, 45%x5, 55%x5
(15min)
35%x5, 45%x5, 55%x5
(15min)
Front Squat (55%x5x5 )
Warm ups: 35%x5, 45%x5,55%x5
(15min)
(15min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
3-6-9-12-15-18-21…
Full squat clean 135/95
Push/Split Jerk 135/95
3-6-9-12-15-18-21…
Full squat clean 135/95
Push/Split Jerk 135/95
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