STRENGTH:
Back Squat
1 x 5 @ 68%
1 x 5 @ 73%
1 x 4 @ 78%
1 x 3 @ 83%
2 x 2 @ 88%
—then—
1 x Max* Reps @ 83% (limit to 10 reps)
——IF YOU DO NOT HAVE A 1RM BACK SQUAT, BUT WERE HERE LAST WEEK——
-Use the weight you did last week as guidance. Your triple should be the same as last weeks (but now you are doing two sets), and your rep out is only 1% higher (may need change plates)
——IF YOU DO NOT HAVE A 1RM BACK SQUAT AND WERE NOT HERE LAST WEEK——
-Use 95 (for the 2 x 3) and 90% (for the Max*) of your Front Squat (We tested this recently)
-Build to a moderate triple by feel (you should feel like you could do 6-8 reps at the weight), and then drop that by 5% for your rep out.
CONDITIONING:
EMOM 15 of:
Min 1: 20 Wallballs -or- 20 Air Squats (RX+ = 30/20# Wallball)
Min 2: 10/8 Calorie Echo Bike for time (:40 Cap)
Min 3: Rest
——NOTE——
-Score is Fastest and Slowest Bike Time
