30 Dec Advanced Class (Obj: Work Capacity)

A:Back Squat, build to a heavy single
Loading scheme example:
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM

B: 

Pullup Pyramid X3's 3-15-3

C:
Using a 3-Min Running Clock do 5 Sets of
Grapevines (Stairs)  8 (4L/4R)
In remainder of time do:
20 x Push-Ups (w/ light sand bag)
Squats (Until clock runs out) 

Rest :60