Remember we are using your actual 1RM Back Squat for all calculations!
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...
Work Sets: 3:00 Clock per Set...
70% for 3 reps
80% for 3 reps
90% for MAX REPS (GOAL is 5-8 reps)
21 KB Swings (35#/53#)
12 STRICT HSPUs
18 KB Swings (35#/53#)
9 STRICT HSPUs
15 KB Swings (35#/53#)
6 STRICT HSPUs
(Scale with AbMats, Box OR DB Presses)
(10 minute cutoff... If you finish early you will receive a little extra rest)
REST 2 MINUTES (Write scores down)
Sprint to Blacktop & Back
Sprint to Grey Pole & Back
Sprint to 100m Tape Line & Back
Sprint to Dumpster & Back
(3 minute cutoff)
REST 3 MINUTES (Starts immediately after you finish so keep your eyes on the clock)
Repeat 1 more time...
Your score is the AVERAGE between your two run times...
POST YOUR FINAL SQUAT SET (WEIGHT AND REPS), YOUR TIME FOR PART 1 AND YOUR AVERAGE RUN TIME FOR PART 2