Strength
Fitness:
1a) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
1b) 4×5 Back Squat LInear Progression @ 30X0, Rest 2 Minutes
2) 3x :30 Weighted Plank, AHAP with perfect midline
Performance:
1a) 5x Back Squat @ 30X0 tempo, Rest 2 minutes
1b) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
For the back squat (performance), perform the following reps and percentages:
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 1 reps
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
2) 1 Max Effort set of Back Squats @ 85% of highest single of the day @ 30X0 Tempo; Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.