Tue. June 28, 2016

531Backsquat

Warm-up

5min Running Clock:
10 squats
10 Situps
10 Tuck Jumps
1 Inch worm

*Mash Legs

Weightlifting

Back Squat 

Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 70%

Working sets:
1x5 75%
1x3 85%
1x1+ 95%

Back Squat 

2xMax Reps Backsquat @65% of 1rm

ACCESSORY WORK

Metcon (No Measure)

10min Running Clock:

3 min AMRAP, AHAP
5 DB Lunges (yes it’s odd. Start with your opposite foot, each round)
5 DB Thrusters
5 DB Squats

Rest 2 minutes

5 min AMRAP, AHAP
3 DB Lunges
3 DB Thrusters
3 DB Squats
3 DB Pushups
*Use the same weight for both Amraps.

-then

50 Banded Good Mornings

Cool Down

Seated, banded splits
Couch stretch