Every 2 minutes for 10minutes:
2 reps @ 85%
*Holding across all sets. Focus on making each rep of each set feel the same.
** No belts. If this prevents you from going as heavy that’s fine. Warm up with good bracing technique
Every 2 minutes for 10 minutes:
2 reps @ 80-85%
*No heavier than 85%, this is your chance to work good technique with heavy weight.
**treat your warm up sets like you would the heavy sets. Again focus on bracing throughout the whole movement
3 x 8-12 reps
* Building in weight across the sets.
Keep your rep range to 12 unless you can really keep the tension on for the whole set if so then increase weight and go for the 8 reps
** After each set perform 8 max distance bounds. Focus on opening up the hips. Trying to get the balance between distance and hip extension