Get those sheets ready. On the first tab, enter your 1 rep maxes. If you missed one of them, enter a number you think you can go off of. We can adjust this later if need be. Once you enter your numbers, the second tab will have the weights needed for your lifts.
Advanced – https://goo.gl/KfHCM6
Intermediate – https://goo.gl/rTkLsH
A. Shoulder Press – Week 1, Session 1
The first 3 sets are meant to warm-up and work up in weight to the number that is on your sheet (that is your working weight).
Set 1 – warm-up to working weight
Set 2 – warm-up to working weight
Set 3 – warm-up to working weight
Set 4 – 5 reps @ working weight
Set 5 – 5 reps @ working weight
Set 6 – 5+ reps @ working weight
B. Power Clean – same as above
PLEASE BE SURE TO ENTER THE REPS FOR YOUR LAST SET ON THE SHEET. The weight is meant to be heavy. If you feel like you cannot handle it, lower your 1 rep maxes on the first sheet. However, this program is supposed to make to step out of your comfort zone with the weight and push hard to get those 5+ reps.
20 sec SPRINT
40 sec Rest
*score is total distance