We are NOT retesting our max this week, you are just adding to it!
The next weeks of this cycle, will be devoted to beating previous records for reps and weights.
After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 5 kilos per lift. If your hang clean TM is under 90kg , increase the TM by only 2.5 kilos.
The press and bench will be raised 2.5 kilos.
For the remainder of the challenge (3 weeks), you'll repeat the sets/reps/percentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max.
For the week
4 minutes of jump rope - WORK on double unders
50 weighted supermans
50 KB swings - light
50 PVC around the world
You can break this warm up however you would like, just get it done
5-5-5 warm up
5-5-5 at 65/75/85% with the added 5kg accounted in your number already!
2x max reps at 70% of your NEW max with either the 2.5 or 5 kilo increase
These reps should beat your reps from 6-8-15
3 G2OH 60/42.5kg
2 rounds of Cindy
5 pull ups
10 push ups
15 air squats
1 rope climb