21-15-9
53# Kettlebell Clean and Jerk
250# Deadlifts
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Run 1 mile
Rest 3 minutes
Run 1 mile
Rest 3 minutes
Run 1 mile
Hold splits within 5-10 seconds
6 minutes of 100m sprints every 30 seconds
Rest 3 minutes
4 minutes of 100m sprints every 30 seconds
Rest 2 minutes
2 minutes of 100m sprints every 30 seconds
The cycle begins again! Start by bumping your 4RM again! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!
Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max
Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM
Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM
The first set is 5 reps of 65% of your new 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. Record weights and reps to comments.