Work up to 1RM front squat beginning with 45lb bar and slowly moving up. Back squats should also be performed with the same amount of reps. Minimum of 10 sets before max should be attempted, no set amount of reps per round.
Between each weight change alternate between max strict pullups and 10 burpee pullups:
Example:
Rd 1
10 front squat @ 45#
10 Back squat @ 45 #
Max strict pullups
Rd 2
7 front squats @ 65#
7 Back squats @ 65#
10 Burpee Pullups
Continue until front squat 1RM found
Part 2
Find 1RM on benchpress
10 step ups with 35# in each hand between sets
1 comment:
1RM on front squat 235#
1RM on Benchpress 215#
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