Warm-up:
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
Conditioning:
2) 5 rounds for reps:
1 minute ME Burpees
Rest as needed between sets.
Competition:
Find a 1RM Push press (before burpees)
