Monday 9 June 2014

Find your 1 Rep Max Back Squat Today!!!!

Monday

Strength

Back Squat
5 x 3 (7) @ 80-90% of 1 Rep Max
Every 2 Minutes

Find your 1 (3) Rep Max for Back Squat
5 x 1 (3) @ 95-105% of 1 Rep Max
Every 3 Minutes

Back Squat
1 x 20 @ 55% of 1 Rep Max
Rest 1 Minute keep weight the same for
Front Squat
1 x 15

Supplemental Strength 3-5 Minute Rest Intervals
(please arrive 40 minutes early)
Strict Pull Ups 1 x 15
Weighted Pull Ups 5 x 5
Leg Extensions 4 x 8
Leg Extensions 1 x 21
Barbell Lunges 3 x 20

Every Minute on The Minute x 8 Minutes
Even 16 GHD Sit Ups
Odd 8 Romanian Deadlifts

Workout of the Day

50 Wall Balls
25 Deadlifts 275/185 Level 2 225/155 Level 3 175/105
50 Wall Balls
* 5 Burpees Every Minute on The Minute