Intermediate –> Advanced 5-3-1-3-5 (80%-85%-100%-87%-80%)
*aim for your first set of 5 to be around 80% and your first set of 3 around 85%. Your single should be close to your 1RM or at it – depending on how you feel! Your last set of 3 should be around 87-90% and your last set of 5 around 80-82%!!
Beginner –> Intermediate 5-3-3-3-5
*this is for those that maybe don’t have a 1RM. Your initial set of 5 will be when your THIRD set of warm up 5′s feels hard! Use your sets of 3 to build up, making your last set of 5 heavier than your first but lower than your last set of 3!
Today is a HEAVY day so you will be looking at taking 3mins rest between these sets. If you feel you don’t need 3mins rest, then you are not working hard enough. If you feel it’s a PR kind of day, you will be allowed THREE attempts at heavy singles. That’s it thou, as you will still need to do your last sets of 3′s and 5′s.
CASH OUT (if time):
5 Rounds – Row for ME Cal
30 secs on / 30 secs off