Monday | August 19th, 2024

STRENGTH: 
Back Squat Cluster Sets.
4 SETS of: 
3.3.3 @ 70% (Of last weeks 3RM) 
*Rest :15 between Clusters
*Rest 3-4 Minutes between SETS
—–NOTE—–
– This format designates 3 reps + :15 Rest + 3 reps + :15 rest + 3 reps
– Why? It enables us to work higher volumes while also maintaining speed through the rep. Performing 9 reps straight would likely see a drop off in our ability to power through the squat on the final few reps. Here. we can focus on making that a priority, while also getting a decent amount of volume in. 

CONDITIONING: 
——RX——
Every 3:00 x 5 rounds: 
20/15 Calorie Row 
40 Double Unders 
20 Wallballs 
——FITNESS——
Every 3:00 x 5 rounds: 
15/10 Calorie Row 
60 Single Unders 
15 Wallballs