Warm-up:

DROM Drills

1X10 BS with empty barbell, 33X0 tempo

Strength:

1) Find a 1RM BS:

Set 1:

4 reps @ 50%

rest 10 sec

4 reps @ 50%

Set 2:

3 reps @ 60%

Set 3:

2 reps @ 70%

Set 4:

2 reps @ 75%

Set 5:

1 rep 80%

Set 6:

1 rep @ 90%

Set 7, 8, 9:

***Max and above

****Just before you get to your max or first PR attempt, perform a "walk-out," by loading the bar with 110% of your projected max and walking it out of the rack for 3-5 seconds. Then, after a 2-3 minute rest, take your max or PR attempt(s).

Conditioning:

2) 5 rounds for reps:

1 minute ME Burpees

2 minutes rest.