Ramped sets of 5 reps up to final set at 85% 5 rep max of:
Squats, deadlift, bench, ohp, and power cleans.
Then the killer. Atlas stone to shoulder for 5 reps, then 10 chins, the stone to shoulder for 4 and 8 chins and so on down to 1 and 2 chins for time. Started with a 50kg stone by the end of the 4 reps had to reduce this to 40kg and use a band to assist on the pull ups. The stone killed me. Managed 11.19 for the total time and thought I was going to puke. Just another day down at train manchester :thumbup:
Also got my lifting programme for the next six weeks covering squat, bench, deadlift, power clean and ohp. Main emphasis being on squat, should have a 5 rep max of 127.5 by the end of it and then I'll get a new programme to keep with the gains. Very happy.
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