12.09.2019

Strength

Back Squat Waves (Week #1)

Set 1: 6 Reps @70%

Set 2: 4 Reps @76%

Set 3: 2 Reps @82%

1 Minutes Rest

Set 4: 6 Reps @76%

Set 5: 4 Reps @82%

Set 6: 2 Reps @88%

1 Minutes Rest

Set 7: 6 Reps @82%

Set 8: 4 Reps @88%

Set 9: 2 Reps @94%

-All based off your 5rep max from last Monday

Metcon

“Flinstones”

3 Rounds:

42 Wallballs (20/14)

24/21 Calorie Bike

21 Pull ups( RX+12 Bar Muscle-ups)

6-4-2 Squat Snatches

Pounds:                                        RX+

Round 1: 6 Reps @ 95/65.         155/95

Round 2: 4 Reps @ 115/80.       185/105

Round 3: 2 Reps @ 135/95.       205/115

Scale

Banded pull ups