Thursday, November 14, 2013

Sweat Equity

Warm-up (MetCon): Complete as many rounds as possible in 8 minutes of:

10 KB Swings (70/53)
10 AbMat
10 Push Ups

Strength: Back Squat (5-3-1) 
(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 15 Minutes:

Alternating Front Rack Reverse Lunge x 6 (135/95)

-Bar must be taken from the ground.

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