Back squat - 75% x 3 x 5
Snatch deadlift - triples up to 100% x 3 (% of snatch)
Push press - 5 x 3 - work up to heaviest triple
Turkish Get-up sit--ups - 30% BW x 5/side x 3
Pull-ups (deadhang) - 3 x max reps
Snatch deadlift percentage is based on your best snatch, unless your snatch is considerably low relative to your pulling strength; in this case, take the final set of DLs to a tough but manageable triple.
Back Squat: Warm-up 135 to 195 in increments of 20lbs. 205x3x5
Snatch DL: 135-155-175-195-215
TGU sit-up: 50x5x2, 50x3x1
DB Push Press 3-3-3-3-3,
50-60-70-75-80
Pull-ups: 15-9-9
Well, this was the 1st day of the Performance Menu workouts. They did not disappoint. I am looking forward to the next few weeks and to evaluating my progress.
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