4 x 8
Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to estimate a new max. In other words, the final set should be not 8 but as many reps as possible as we will be using this to estimate your current 1 rep max.
Weight x Reps x .0333 + Weight = Estimated 1 rep max.
3 rounds for time of:
20 Thrusters 95/65
20 Burpee Box Jumps 24/20
12 min time cap
4 x 8 Good Morning
4 x 5-8 Russian Leg Curls
Here’s a great video about how to do these. Watch how she uses her hands to help her get off the floor. This is an extremely difficult exercise and is also done on a GHD but please note that I’ve only trained a couple of people out of hundreds who could do them without assistance.
Notice that we don’t have anything to anchor the heels but if you partner up and hold the feet you’re gold. Do you want strong hammies? Of course you do so don’t skip these.