Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
LW: 75, 80, 85, 90, 95. 5 sets t 95#
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 200 Meters
8 Front Squats (175/115 lbs)
12 Supine Pull-ups
8 Front Squats (175/115 lbs)
12 Supine Pull-ups
LW: did it in 14:28, 45# bar used for Front Squats
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