friday 9.25.15
1. dynamic + mobility
2. Front Squat
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
Then Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
3. 7-5-3
squat clean (235/165)
ring dip (40/30 weighted db no kip)