2015-06-03

WEDNESDAY WORKOUT (HYDRO FIT PATH)

Back Squat continues!

Don't forget to keep tabs on your PROJECTED Back Squat 1RM each week to see how your progress is coming along...

STRENGTH:
Back Squat... Don't forget we are still use 95% of your actual 1RM for all calculations still...

Warm Ups: 5 minutes
55% for 5 reps
65% for 3 reps

Work Sets: (3:00 Clock on these sets)
70% for 3 reps
80% for 3 reps
90% for MAX REPS (4-8 reps)

WORKOUT:
10 Alternating DB Snatches (30-40#/45-55#)
40 foot Walking Lunge (20 feet down and back)
* 5 Rounds *
(8 minute cutoff)

REST 2 MINUTES

SPRINT ENDURANCE ADD ON:
Supersized Tabata Row for MAX TOTAL CALORIES
(40 seconds of work followed by 20 seconds of rest)
* 6 Total Rounds *

POST YOUR FINAL SQUAT SET AND ALL OTHER RESULTS TO COMMENTS

2 comments:

Susannah Dunn said...

180*9
5:07 on first WOD @35#
69 cals on WOD 2

Rachel said...

153x5
5:35 30#
57 cals