Wednesday 08-11-16

11
Aug

Wednesday 08-11-16

Lift

Life
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

Fitness
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and
descend – once more rest is taken at the top, the set is over)

Life & Fitness
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 OH walking Lunges (95/65)
*rest remainder of time left

Accessory
Chin Ups 3×10 (or 3×5 Negatives)

Max Plank x3

Lateral DB Raise 3×2

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