Week 1 Day 1 Monday
Week 1 of 12
- Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
- Back Squat - 5RM; 95%x5, 90%x5
- Weighted Lunge - 3x5/leg
- Back Squat Jump - 20%x5x3 (% of back squat)
Find weights by feel. Do not go to absolute max on first week as you will try to add weight each week for weeks 2 and 3.
Percentages after RM are taken off of the RM for the exercise/complex.
Questions? Get answers here or post in comments.