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A. Back squat clusters – @ 65%, for 3 sets. This is the same weight as last week, but with an additional rep in each subset.

B. 4×400 m run, resting 2 minutes between efforts.

C. 4 max effort sets of plate hollow holds (press the plate up towards the ceiling, directly over top of your shoulders). A 10 or 25 lb plate is sufficient. There is no need to go heavier with these.