Warmup
3 Rounds of:
Shoulder Taps x 10
Squat x 10
Good Mornings x 5
7RM Press Test
Find working bell for the cycle:
Starting weight (ST):
3 to 4 bells below your 1RM.
Build up:
ST + 4kg × 3 each side
ST + 8kg × 3 each side
ST + 12kg × 5 each side
ST + 16kg × 7 TEST
If 7 reps are clean, test the next bell.[/small]If you do not know your max:
Choose a bell you can press comfortably for 8 to 10 reps. Use this as your ST and build up.
Press Ladder A: Volume + Technique
5 rounds:
Press 1 + 1
Press 2 + 2
Press 3 + 3
Working bell = 7RM bell
Rest as needed between ladders.Clean reps. Full body tension. Smooth lockout.