Then I saw “a new heaven and a new earth,” for the first heaven and the first earth had passed away, and there was no longer any sea. I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. Revelation 21: 1-2
7 x 4 OHS, start at 70% of 1RM
build to a heavy 4RM, rest to recover between sets
Sets of 7 OHS w/empty bar
Tempo Rx: 3,3,1,1
Rest 60-90sec btw sets
**Build in weight only to maintain perfect form
Back 2 Back:
Row 12min at high tempo (2k Pace)
Run 2 miles at high tempo
20 singles of Power Clean. All at 80% + of your 1RM.
The idea here is to do heavy singles and work on your speed and position.
No time limit.