3 sets x 2 Reps-Moderate Weight
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)
To determine what weight to use, follow these guidelines:
LIGHT: This is technique work. In terms of "threshold training" (the balance of technique vs. intensity) this is all about technique and no intensity. Think "practice" not "training". Light loads should be about 60% of 1RM.
MODERATE: These loads are heavy enough to provide a response, but light enough that you can look pretty hitting every rep. In terms of "threshold training" this is near the tipping point of technique and intensity, but just a little more heavily weighted towards the technique side. Somewhere around 70-80% of 1RM.
HEAVY: This is heavy enough that you have to think about the weight, but you shouldn't be missing reps. This is "Threshold Training," where you are training equal parts technique and intensity. Heavy loads should be somewhere around 80-95% of 1RM.
MAX: These are all out efforts. 95-105% of 1RM. If you hit a PR - stop. Don't go for multiple PR's in one training session.
3 sets x 6 reps
(use same weight for all 3 sets)