This is a recovery chart. Each protocol is associated with a value. Please read the article. Big shout to David Darsey for sharing this one with me.
Here is the article. Obviously the two biggest values are sleep and massage….How often are you taking care of both of these???
A1. Back Squat 3-5 x 4(M), x 6 (F) @ 41×1 no rest
A2. Barbell Suppinated Grip Row 6-8 x 4 (M), x 6 (F) @ 31×3 rest 30-60 sec
12 min AMRAP
10 UB OHS
** If you are not able to achieve a good OH position please sub FS
A. 20 min to find 5RM Back Squat
B. 10 min to find 1RM Wtd Pullup or 5×5 Pullups
C. 10 min to find 1RM Shoulder Press- No Hips