16-Aug-13

Ok!!!

Warm up: Standard

Then:

Press Cluters:
3.3.3
2.2.2
1.1.1
1.1.1
Then:
For time:
Cash in with 3 Laps
Then 12, 9, 6, 3 reps:
Front Squat (185/135,95)
Strict K2E (Hanging Leg Raises)
Cash out with 3 Laps

Part A we are doing clusters for our presses, however, this time instead of doing clusters of single reps, we are doing clusters of 3 reps,2 reps and 1 rep. For the first cluster do 3 reps, rack the bar and rest about 10 seconds, pick it up again, do 3 more reps, rack the bar, rest 10 seconds, pick it up again, and do the last 3 reps, and so on for the clusters of 2 and for the final 2 clusters which are clusters of singles. You’ll want to build up the weight as you go and get pretty close to your 1RM by the time you hit the last cluster.