Monday March 30th
Amateur – If you have not hit a wall DO THIS!!!
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workut)
Collegiate – If you have hit that wall.
Squat 4, 4, 4, 4
Press 5, 5, 5
I know a few of us have been on this for about 10 weeks now. If you have hit the wall where you cannot go up any further then switch to the Collegiate plan for lifts. This is on a lift by lift basis. For example if you cannot get that press to increase in weight for more than two week in a row today you would do the Press 5,5,5. If your squat is still moving, do the 3×5 squat. It is better for you to stay on the Amature progression as long as possible. Do not switch off of it because it is getting hard… when it is getting hard that is when you get stronger.
Complete for time:
Strict Pull Ups – 20 Reps (Use weight if needed)
225 lb Back Squats – 40 Reps
Handstand Push Ups – 50 Reps (50 HEAVY DB Press to scale or 100 push ups)
Rest as needed then
8 – 50m Sprints
Optional Fun – Sled Pulls (Team up and take some time..make this fun!)