2 Rounds:
10 Calf Raises with Empty BB on Back
3 Empty BB Good Morning
3 Pause Back Squats
5 Hand Release Push Ups
3 Scap Pull Ups
6 cal sprint
Then..
Back Squat
15 Minutes to Work to a Heavy Back Squat
Set 1: 6-8 Reps @ 50-65%
Set 2: 5 @ 75-77%
Set 3: 3 @ 77-82%
Set 4: 3 @ 82-85%
Set 5: 2 @ 87-92%
Set 6: 1 @ 90-95%
Set 7: 1 @ 95%+
Set 8: 1 @ 100%+
The % are suggested to help you get to your max weight and feel warm! If you plan on using a belt past 80%, start getting adjusted to it early and tighten it a little more each set.
The % are suggested to help you get to your max weight and feel warm! If you plan on using a belt past 80%, start getting adjusted to it early and tighten it a little more each set.
If you maxed out last week and are happy, no need to force another attempt today!
We are always ok if you want to stay below percentages, and if you don’t prefer reaching top end percentages continue sets 4-6 with 80-85%
Then…
10:00 AMRAP:
15/12 Cal row
20 Double unders
15 Incline DB bench (one 45# plate under bench)
10 TTB