Tue. July 12, 2016

531Backsquat

Warm-up

Partner agility circuit

**Mash legs and back

Weightlifting

Back Squat 

*New cycle, add 10lbs to your perceived 1rm
Warmup sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working Sets:
2x5 65%
2x5 75%
1x5+ 85%

Overhead Squat 

2x10 @50% 1rm OHS
*2 count pause on first 5 reps, no pause on last 5 reps

ACCESSORY WORK

Metcon (No Measure)

7min AMRAP, AHAP:
5 Back squats
10 Overhead lunges
5 Dynamic Box jumps
*No Racks allowed

-then

3x
15 GHD situps
15 Hip extensions

Cool Down

Assault bike easy for 5 minutes
Stretch hamstrings, hips and quads and low back