Week 1 - Strength
Beginners: @ 22x2 - 5, 5, 5; rest 2 min
Intermediate and Advanced: Max, then -20 lbs for 2 reps x 3 sets; rest 2 min. Ask your coach how much weight to go down. 20 lbs is for very advanced lifters.
B. From the Rack:
5 Jumping BarBell Back Squats @ 50-60% of your 1RM
zero seconds rest
12 burpees AFAP
Rest 4 min
5 sets
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