November 22, 2016
TUESDAY: Back Squats!
Take 90% of 1 Rep MAX Back Squat (optional: add #20), then perform the following:
70%x3
80%x3
90%x3+(AMRAP)
*Clips are required. De Load with care.
SCALE DOWN OPTION:
3 Rep Semi Heavy Back Squat
STRENGTH ALTERNATIVE:
12:00 – 15:00!
12/10 Calorie Row (4)
15 OH Swings #44/25
50 Bicycle Kicks
MET CON: 15:00 Clock!
Goal: Sub 13:00! Perform as much of the BB work UB as possible (and rounds 4 and 8 of TTB).
Ladder: 4-8-12-12-8-4
*BUY IN: 400 M Run!
E:
Hang Power Cleans #135/95
S2O
TTB
RX:
TTB
Hang Power Cleans #115/75
S2O
SCALED:
Hang Power Cleans #95/65
S2O (DB Push Press #35/25)
TTB (TTB-A, Hanging Knee Raises, Double Knee Hugs)