Tue. July 26, 2016

531Backsquat

Warm-up

3 min AMRAP:

4 Air squats
4 Lunges
*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%

Overhead Squat 

2x10, (2) count pause on 1st 5 reps, no pause last 5.
*Add 5% to last week.

ACCESSORY WORK

Metcon (No Measure)

3 min AMRAP
3 Air Squats
6 Lunges
3 Dynamic Box Jumps
Rest 2 mins

5 Min AMRAP -Add 10% to last week
5 OVERHEAD squat
10 OH Lunges
5 Dynamic Box Jumps
Rest 2 mins

3 min AMRAP
3 Air Squats
6 Lunges
3 Dynamic Box Jumps
*No Racks allowed
-This is a SPRINT! People need to be moving HARD. NON-STOP ACTION.

*The first 3 and last 3 minutes are unweighted. The middle amrap uses barbells and they should add 10% to last week’s weight. This week also uses Overhead squat, not backsquat for the metcon.

-then 50 Banded good mornings

Cool Down

Ride a bike easy.
Splits
Pigeon
Quad stretch