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:
180*9
5:07 on first WOD @35#
69 cals on WOD 2
153x5
5:35 30#
57 cals
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