STRENGTH:
Back Squat
1 x 5 @ 70%
1 x 4 @ 73%
1 x 3 @ 76%
3 x 3 @ 79%
—then—
1 x Max* Reps @ 73% (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 4% 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 89 (for the 3) and 83% (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 8-10 reps at the weight), and then drop that by 6% for your rep out.
CONDITIONING
Every 3 Minutes x 5 rounds:
10/7 Calorie Bike
10 DB Thrusters @ 2×50/35
10 DB Reverse Lunge Steps
——NOTE——
-Perform every round as fast as possible
