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
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
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.