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
12.09.2019
