Time for a new rep scheme 🙂

Performance

Front Squat 6 x 4 – 4 Sets of 6 reps across at 75%

3 RFT of:

25 KB Swings 24/16kg

10 Lunge Steps with KB

*5 Burpees every time you put the KB down

Fitness

Front Squat 6 x 4 – Work up to a heavy set of 6, aim for you x5 weight for 6 reps.

3 RFT of:

25 Russian KB Swings 24/16kg

10 Lunge Steps with KB

*5 Burpees every time you put the KB down

Strength

Tips For Your First Powerlifting Meet

Pick An Opener You Can Hit In Your Sleep

I recommend picking an opening weight that you are absolutely certain you can lift. Test your limits on your second or third attempt. For the first attempt, just build your confidence and get some momentum going. As a general guideline, I normally have my athletes use about 85-90% of their 1-RM as their opener but adjust accordingly for your ability level.