4 sets
20/15 Cal Row
10 Overhead Squat
12 V-Sit-Ups
3 Wall Walks/6 burpees
Rest 1:00
Then..
Week 1
Back squat
Every 2:00 x 6 Sets:
3 Back Squats
3 Back Squats
3 Back Squats
6 Back Squats @75%
6 Back Squats @75%
3 Back Squats @75%
Then..
10:00 Alt EMOM
:30 Split squat R
:30 Split squat L
This is the start of a new programming cycle! During this cycle, we will be using a double progression method to increase our strength in the back squat and deadlift .
The progression work like this. Week 1 we perform 3 sets of 6 reps for each movement. The goal is to ad 1 rep to that same weight each week. Once we can perform 3 sets of 8 with that weight, we deload,bump up the weight and get after it again!
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