Tue. August 23, 2016

531Backsquat

Warm-up

In partners, switching every 15 seconds, one partner holds a squat, the other performs jumping squats for 3 minutes total
*mash lower body

Weightlifting

Back Squat 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 65%
1x5 70%

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

ACCESSORY WORK

Metcon (No Measure)

3x
1 minute max reps Goblet Squats, AHAP
3-count pause in the bottom

7 Rounds
5 Max height jumping goblet squat
10yd Shuffle → 40yd sprint
10 jumping lunges
**Rest is the time it takes to walk back to the start and get settled.

3x
30 seconds GHD situps or Toe 2 bar

Cool Down

Lunge
Figure 4
Splits (reach left, right, middle)