A. DB Front Squats; 3 sets of near max reps- use the heaviest wt. you can get up to your shoulders and squeeze out at least 5 reps, then go for it!
B. 5x or until you feel yourself starting to decline in your peformance*
- Tower Run up at 90% (100' Sled pull forward if stairs not going to work for you)- time yourself
- Walk down
- Max Rep Pushups- you can put your feet up if needed to make harder or raise hands on stairs if assistance is needed
- Rest as needed- minimum 60s, keep rest periods the same for every set (time from top of stairs to time starting to run up stairs again)
*With performance decline I am thinking anything in the 10% or greater area, so if it takes you 20s to get to the top (or end of sled run) for your sets then all of a sudden its like 24s.... call it quits. This is your body saying it has had the dose needed for this workout- if this is ignored your likelyhood of overtraining goes way up because your body is at the point of no longer being able to recover quick enough between bouts. Keep intensity and rest periods the same and listen to your body. This is training, not testing!
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