Tue. Sept. 6, 2016

531Backsquat

Weightlifting

Back Squat 

*Add 10lbs to last cycle’s training max
Warmup Sets:
1x10 BB
1x5 35%
1x5 50%
1x5 60%
Working Sets:
2x5 65%
2x5 75%
1x5+ 85%

Back Squat vs Chains 

Vs. Chains
2xMax Reps @55%

ACCESSORY WORK

Metcon (Time)

5 Rounds for time:
10 DB Step up, 20”, AHAP
10 Box Jump
10 Burpee Box Jump Over
10 Broad Jump

Cool Down

Core work -
Running clock, no rest
2 Rounds-
30 sec plank
30 sec side plank
30 sec side plank
30 sec plank
30 sec star fish
30 sec star fish