STRENGTH:
Back Squat
1 x 5 @ 70%
1 x 5 @ 73%
1 x 5 @ 76%
1 x 5 @ 79%
1 x 4 @ 82%
1 x 3 @ 85%
—then—
1 x Max* Reps @ 79% (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% 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 95 (for the 3) and 89% (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 6% for your rep out.
CONDITIONING
EMOM 15 of:
Min 1: 15/10 Calorie Bike
Min 2: Max DB Burpee Clusters in 1:00
Min 3: Rest
——NOTE——
-:40 Cap on Bike
-RX weight = 2×50/35
