Tue. July 19, 2016

531Backsquat

Warm-up

200m Run
3min Running clock with empty BB
5 back Squat
5 OHS

*Mash Legs
*Leg swings

Weightlifting

Back Squat 

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

Working Sets:
2x3 70%
2x3 80%
1x3+ 90%

Overhead Squat 

2x10, add 5% to last week
*2 count pause on first 5 reps, no pause on last 5 reps

ACCESSORY WORK

Metcon (No Measure)

2x
3min AMRAP, AHAP:
3 Backsquat
6 OH Lunges
3 Dynamic box jumps

Rest 3 mins
*No Racks allowed
-This is a SPRINT!

-then

50 banded good mornings

Cool Down

Bike easy 5minutes
Stretch hamstrings, hips, quads