2nd round of a Heavy 2 RM Back
Squat. option for 4.
EMOMx8 1:30.
You will be decreasing 2 reps every other round.
Adding weight each round
Ex.
Round/Reps
1-2, 8reps 60%
3-4, 6reps 70%
5-6, 4reps 80%
7-8,2 reps. 90%
Option 5-8 4reps
*Build each round
*You can pair up here
*Starting weight: moderate RPE 6-7
Strength Circuit
35:20 3 sets 2 laps
1. BB Push Press
2. DB Sissy squats
3. DB incline chest press
4. DB box step downs 3 second decent
5. Ab rollers/ walkouts
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between