5/4/2018

3
May

5/4/2018

LIFT
EMOM 9: 1 Tempo Front Squat

Set #1 – 1 Rep @ 62% of 1RM FS
Set #2 – 1 Rep @ 62% of 1RM FS
Set #3 – 1 Rep @ 62% of 1RM FS
Set #4 – 1 Rep @ 66% of 1RM FS
Set #5 – 1 Rep @ 66% of 1RM FS
Set #6 – 1 Rep @ 66% of 1RM FS
Set #7 – 1 Rep @ 70% of 1RM FS
Set #8 – 1 Rep @ 70% of 1RM FS
Set #9 – 1 Rep @ 70% of 1RM FS
Rest 3:00
Part #2
2 Sets of 10 – Back Squats ( rest 2 minutes)

CONDITIONING
TKO”

1 Round for Time:
35/25 Calorie Assault Bike
27 CTB Pull-Ups
21 Push Jerks (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

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