Strength- Push Press 3x5@5RM (usually 75-80% of 1RM)
*Then Dropset -30% until failure
B) Many people will need to find their 5RM. It should be around 70% of their 1RM.
C) If anyone knows their 5RM for PP then they should warm up and attempt 2 good heavy sets after using the first set as a warmup.
D) Set 3 should be last week's weight + 5#. Same as what we did with bench.
E) After completing sets 1-3, remove 25-30% of the weight off the bar and complete another set to failure. So if you were at 100#, you would remove 25-30# off the bar and complete as many reps as you can without racking the bar.
When done the drop set just dump the weight on the ground, do not rerack it. Save your back.
9 Minute AMRAP:
8 Deadlifts (115/75#)
6 Front Squats (115/75#)