Back Squat- we are preparing for our 1RM (next Monday 1RM)
On the 2:00 x 6 Sets: W/ 8 deficit chin-ups (use bands and stools to jump up to rig 3 second decent)
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%
*All Percentages Based Off 1RM Back Squat
Conditioning:
3 Rounds For Time: (no rest between rounds)
10 Pull-ups
30ft. Dumbbell Walking Lunge
10 HS push-up/box push ups
30ft. Dumbbell Walking Lunge
Dumbbells: 50 / 35 Ib's
Then -3min rest
3 Rounds for time (No rest between rounds)
15/12 Calories
10 Bentover rows
5 front squats
3 SOH
8 burpees over BB
Barbells: 115-135/65-85 KB’s
Back Squat 170lbs Metcon 30lbs & 65,75,80lbs. 22min
Back Squat 345lbs
Metcon 50lbs and 115lbs - 22mins
Back squat 90% 255
Metcon: 50 & 115 21min
90% 1RM Back squat: 155, but I got it twice, so who knows.
Metcon: 35#DB and 65#BB, 22:57
Back squat 90% 210