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Day 19 — Workout 17 · Cycle 1

Workout 17

ResistanceMax Test

BB deadlift max

5, 2, 1, 1, 1…

Technique

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

Superset— 3 rounds, performed together

a) BB front squats

3 × 8

Technique

b) Standing calf raise

3 × 10

Technique

BB jump squats

2 × 20(for time)

Technique

Prescribed load

20% of 1 rep max

Choose which max this percentage applies to

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.