M5W2D3

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2

Bench Press 60%/5, 70%/5, (85%/5)x3

Pendlay Rows (85%/5)x3

Endurance: 

1:1 work to rest ratio

20m

rest

40m

rest

60m

rest

80m

rest

100m

rest

120m

rest

140m

rest

160m

rest

180m

rest

200m

rest

180m

rest

160m

rest

140m

rest

120m

rest

100m

rest

80m

rest

60m

rest

40m

rest

20m