Thursday, May 2 2019

Strength: Back Squat
Build to 90% for 1 rep
Then drop down to 70%+5-10lbs for 20 Reps

We will be taking a break from 5-3-1 for a month or so to work on building some size and endurance to our legs.  Take 10-12 minutes to build to a heavy 1-2 reps. Then drop down to 75-80% for 20 reps unbroken! You cannot re-rack the barbell once you start.  Each week you will add 5-10 lbs to last weeks weight.

WOD: AMRAP 12
8 Back Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Bike or 10 Cal Row/Ski

*Every 2 rounds add 5-10lbs.
RX+: Add 10-20lbs every 2 rounds