16/09/19

Weightlifting

Back Squat

After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "burnout" set)

*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. Score is just the 90% set. Burnout is for sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 20/10. or more plate on your back.

Metcon

Metcon (AMRAP - Reps)

Every 3min x 5 Rounds:
10 Hang Power Cleans 50/35
10 Toes-To-Bar
10 Front Squats 50/35

10 Burpees Over The Bar

RX+ is adding 1 rep each round. See how far you can get.
Round 1: 10 reps
Round 2: 11 reps
Round 3: 12 rep
... And so on...