Monday, April 10, 2017

170410:

Back Squat (15-17 minutes)
Warm up:
Set 1: Empty Barbell x 6-8 reps
Set 2: 50% x 3 reps
Set 3: 60% x 3 reps
Set 4: 70% x 3 reps
Set 5: 80% x 3 reps
then:
Work sets
Work Set 1: 90% x 1 rep
Work Set 2: 90% x 2 reps
Work Set 3: 90% x 3 reps

–then-

“Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (50/35#) 20 inch
1:00 Row –or- Bike for Calories
1:00 Rest