Monday 22/10/18

Weightlifting

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon

15min. AMRAP:
10 Cal Row
10 Wall Balls
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 60/40 the entire time.