Wednesday, October 26

Wednesday, October 26

Back Squat (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65-70% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85-90% 1 RM Back Squat

Pendlay Row (4 x 5)

-Increase weight only with GOOD FORM. -Full ROM reps should be the main focus without compensating the movement with your spine/lower back.

Metcon (AMRAP - Rounds)

10 mins AMRAP 20 Calorie row(Damper@8) 15 Wall Balls(20/14) 10 Box Jumps(24/20'') 5/5 KB Snatches(50/30)

Rx+ Damper@10, (30/20), Rebounding BJ, (60/40)