Tue. August 16, 2016

531Backsquat

Warm-up

200m run

In Partners,
3x
1 partner performs 10 wallballs, other holds a squat
*Mash Lower body

Weightlifting

Back Squat 

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

Working sets
2x3 70%
2x3 80%
1x3+ 90%

Andersen Squat 

2x10
*Add 10lbs to last week.
**If you don’t have power racks, use boxes to squat from

ACCESSORY WORK

Metcon (No Measure)

5min AMRAP:
*ALL while holding a kettlebell
10 Max height jumping goblet squats
10yd side shuffle down, holding kb at chest height
10 Jumping lunge with KB at chest
10yd side shuffle back, holding kb at chest
-2min Rest

3min AMRAP:
NO Kettlebell
10 Max Height Jumping Squats
10yd side shuffle down
10 Jumping Lunge
10yd side shuffle back
*Similar to last week

-then

Tabata:
Vups

Cool Down

Banded leg stretching