I’ve seen and heard that there are some questions. The first one I know of for sure is, “What is MFS?”
This is a scale that we use to judge our
athletes excercisers level of overtraining…
M = Mood – F = Fatigue – S = Soreness
The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:
1-1-1 – Would be ideal.
10-10-10 – Would be REALLY bad.
6-6-6 – Would be fucking awesome.
If you have ANY other questions, within reason, please post them to comments and I will try to answer them tomorrow.
1) 5X1 Clean & Jerk (full squat clean, split jerk) @ 90% (of all-time 1rm C&J) – rest 90 seconds.
2a) 5XME Kipping HSPU (regionals standard) – NO REST
2b) 5×3 Push Press – heaviest possible, rest 2:00 minutes
Notes: You should have a bar loaded and waiting. Finish your HSPUs without going to complete failure (stay 1 to 2 reps short, but make sure it’s a near max effort), move quickly to the bar, and complete your PP set. PP should be very difficult and misses are expected, but try to limit to no more than one.
1a) 5X1 Max Height Box Jump – rest 60 sec.
1b) 5x100m Sprints – rest 60 sec.
Instructions for 111206: