Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets.
EMOM 1:30
Every other round add weight
Round 2,4,6,8 tempo 3 second decent.
Rnd/Reps
1-2/6 reps 50% 1RM (rnd 2 same weight but tempo)
3-4/4 reps 70% (rnd 3 add weight and tempo 4)
5-6/3 reps 80%
7-8/2 reps 90%
*You can pair up here
*Starting weight: somewhat challenging RPE 7
Timer: 8.3 under strength
Water break between sections
Circuit 40:20 2 sets lap 1, 1 set lap 2 & 3
*Old Saturday workouts
-2 sections
Everyone with a barbell and DB’s
At your own stations working out together
Sec1 BB 65-75/35-45# DB 50/35#
Barbell curls
DB squats
Snatches DB or BB
-3min break (set up barbell for Row & Lunge weight)
Sec2 115-135/75-85#
4 Barbell push ups to 4 Bentover rows
BB/DB Lunges 50/35
Moving planks