STRENGTH:
Back Squat
1 x 5 @ 70%
1 x 5 @ 73%
1 x 5 @ 76%
1 x 4 @ 79%
2 x 3 @ 82%
—then—
1 x Max* Reps @ 76% (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 3% higher than last weeks, and your rep out should be 3% higher than last weeks.
——IF YOU DO NOT HAVE A 1RM BACK SQUAT AND WERE NOT HERE LAST WEEK——
-Use 92% (for the 3) and 86% (for the Max*) of your Front Squat (We tested this recently)
-OR 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 6% for your rep out.
CONDITIONING:
Every 4 Minutes x 4 rounds:
300m Row
20 Goblet Squats
100’ Odd Object Carry
——NOTE——
-All rounds at RPE 9
