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 B: Strength + Tension
7 rounds:
Press 3 + 3
Working bell = 7RM bell
Rest 60 to 90 seconds between sets.Strong reps. Maximum tension. No grinding.