Back squat continues!
- 1 set of 20 reps
WARM UPS: 10 reps @ 50% 1RM & 5 reps @ 60% (Your weight from last week)
If you finished the 20 reps from last week UNDER 70 seconds you will add 10# onto your 20 rep weight from last week...
If it took you MORE THAN 70 seconds to finish your 20 reps last week add just 5# onto your weight from last week...
There will still be a 1:30 cutoff for this part of the workout...
With a running clock you will perform the following:
1st minute: 4-10 PERFECT STRICT Ring Dips OR :20 Hold (:30 cutoff)
2nd minute: 12 Barbell Thrusters (63#/95#)(:30 cutoff)
3rd minute: 2-5 Rope Climbs (:30 cutoff)
You will run through this 3 movement cycle for 15 total minutes (5 total rounds)
Use as little band assistance as possible for the Dips OR sub Negatives/Holds
Pick a weight for the Thrusters that is FAST & UNBROKEN...
POST YOUR BACK SQUAT WEIGHT & HOW MANY DIPS, THRUSTERS & ROPE CLIMBS YOU PERFORMED EACH MINUTE FOR THE WORKOUT