August 27, 2012

:

It’s Monday……Must be time to Back Squats.

Back Squat: 3 reps @ 90%, 3 reps @ 95%, 1 rep @ 100%, 1 rep @ 105%, 1 rep @ 105%

2:00 rest between sets

% based off 3 RM

Then:

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:

30 Double-Unders

20 Jumping Lunges

10 HR Pushups

2 minutes to complete

1 Max effort Unbroken Set of Front Squats @ 70%

Notes: Front squats are based off of 1RM. The athlete may begin the set at any point in the 2 minutes.  If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.  There is no rest between 2 minute efforts or sets.  Only rest is remaining time in 2 minutes after your Front Squats.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806