Monday, September 23 2019

Strength: Back Squat

Build to 80% + 20-30lbs x 1 rep

Loading:

Set 1: 65% x 5 reps

Set 2:70 % x 5 reps

Set 3: 75% x 3 reps

Set 4: 80% + x 1 rep

WOD: AMRAP 16

6 Cal Bike or 8 Cal Row

6 Toes to Bar

6 Front Squats 95/65

Round 2: 8 reps of everything

Round 3: 10 reps of everything

Round 4: 12 reps of everything

Round 5: 14 reps of everything

And so on.. add two reps to every round

L3: 75/55

L2: 65/45

L1: 55/35