Week 6, Day 1
1. Back Squat: 5 sets of 3 reps, working up to a 3RM. Choose your weights wisely and don't take 47 sets to get up to your max. Your first set should be around 80% of your max TRIPLE, not single. Then just go up from there.
2. Thrusters: 5 sets of 3 reps. Choose a weight and go up, but don't spend a lot of time with these. Treat them as if you were doing an assistance overhead exercise such as Push Press.
3. Glute Ham Raise, or Hamstring Exercise of your choice: 5 sets
4. Bench Press (except JP): 5 sets of 5 reps
5. Weighted Abs: 5 sets
Front Squat: 5 sets of 5 reps
3 rounds of:
10 Squats w/ 155
10 Swings w/ 2 pood