March 16, 2017
THURSDAY!
STRENGTH: (15:00)
Work up to a 10 Rep Max Back Squat! Try and PR by #5+
Suggestion: Perform sets of 5 reps (progressively loading) until the weight feels semi heavy or you are close to (approximately) 65%-75%+ of your 1 rep max, then go for your 10 Rep. Be Safe!
*Clips are required. De Load with Care.
SCALE DOWN OPTION:
5 Rep Semi Heavy Back Squat!
STRENGTH ALTERNATIVE!
12:00 – 15:00 AMRAP!
10 Back Squats #95/65
(10 DB Front Squats #25/15)
50 Weighted High Knees #12/10 KB)
20 Jack Presses #15/10
15 Hollow Rocks
MET CON: 4RFT (15:00)!
*C/RX: Full ROM required. Heels planted!
COMPETITOR:
400 M Run
50 Dubs
15 weighted Sit Ups
(#55/35 DB)
RX:
35 Dubs
400 M Run
15 weighted Sit Ups
(#45/25 DB)
PERFORMANCE:
400 M Run
25 Dubs (18 Dub-A or 75 Singles)
15 weighted Sit Ups
(#35/15+ DB or 15 BFSU)