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Back Squat
Start by working to 90% of your 1RM Back Squat. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 90% is above 150kg. Drop set at 20kg down if your 90% is below 150kg. Linear progression each week. Target a 10kg increase each week if your 90% is above 150kg. Target a 5kg increase each week if your 90% is below 150kg.
Deadlift
Work to a 3RM. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 3RM is above 180kg. Drop set at 20kg down if your 3RM is below 180kg. Linear progression each week. Target a 10kg increase each week if your 3RM is above 180kg. Target a 5kg increase each week if your 3RM is below 180kg.
“Grace”
30 Power Clean and jerks 135/95#
rest 2 min
1k row for time
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