4-16-17


Squats 

Hang in there guys! Week 3! Only 5 more to go! 

Let’s make sure we are stretching and rolling out regularly! 
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat

Set #3 – 2 Back Squats @ 76% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 71% of 1RM Back Squat

Set #5 – 4 Back Squats @ 76% of 1RM Back Squat

Set #6 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 76% of 1RM Back Squat

Set #8 – 4 Back Squats @ 81% of 1RM Back Squat

Set #9 – 2 Back Squats @ 86% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 58% of 1RM Back Squat
Conditioning 

Complete preferably on a bike, but a rower is our next best option.

2 Rounds:
2:00 On / :30s Off
2:00 On / :30s Off

1:00 On / 2:00 Off

There’s not real score today. Focus is to find a pace to hold during each interval. The goal is to steadily increase in intensity in each interval, finishing with a 1:00 sprint at the close of each round.

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