Monday 6th July 2026. Week 3 Day 1
Prep:
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
Strength:
3-3-3-1-1-1
Back Squat
For those of us a bit rusty with this rep scheme we call it 'INTRO REPS'
warm up with an empty bar set of 10 or 20
then perform a warmup set of 8 then 5 reps
Increase the weight again and start the first working set of 3 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set
Conditioning:
'Jackie'
1000m rows
50 thrusters 20/15
30 pull ups
Scalings: jumping pull ups