M5W3D5

Medium Lift Day

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

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

Super set for last three sets only

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

Bent over Rows (85%/5)x3

Endurance

1:2 work to rest ratio

100m

rest

200m

rest

400m

rest 

X3