So did the CT complex today and holy crap it beat me up. My entire gray shirt was a darker shade of gray by the end of the workout lol.
Here's the info: half squats, back squats and hang clean all in kilos
Half squat (maybe closer to 3/4): 160, 180, 185, 190, 200, 210
Back Squat: 100, 120, 125, 130, 140, 145
Hang Clean: 70, 70, 75, 75, 80, 85
DB jump squats: 4x10x40lbs, 2x10x50lbs
Depth Jumps: 6x10
I forgot to mention i am also doing PLP right now and do 4x25 on band pull-aparts everyday.
Gonna play some volleyball tonight and probably see what my vert is as well