Monday, July 2, 2018

Monday, July 2, 2018

*BE ON TIME! The Back Squat Warm Ups sets will begin ay :15 past each class start time. It is crucial that you follow the warm up prior to these

Back Squat - 1RM

WARM UP 

3:00 slow bike or row, into…

3 sets, not for time:

8 KB Suitcase DL, per side

10 Empty Barbell Step Back Lunges, 5 per leg

12 Waiter Squats, 6 per side

Into…

Warm Up Back Squat Sets, every 90 sec:

@ 0:00 - 5 reps @ 50% of estimated 1RM

@ 1:30 - 4 reps @ 55%

@ 3:00 - 3 reps @ 60%

@ 4:30 - 2 reps @ 65%

@ 6:00 - 1 rep @ 70%

Into…

@ 8:00 - 1 rep @ 86%

@10:30 - 1 rep @ 89%

@ 13:00 - 1 rep @ 92%

@ 15:30 - 1 rep @ 89%

@ 18:00 - 1 rep @ 92%

@ 20:30 - 1 rep @ 95%

*Continue to build to a new 1RM from this point, every 2:30


Conditioning (if time permits, based on class cooperation to finish back squats ON TIME, including BEING ON TIME to start class)…

“You Say You Want A Revolution”

AMRAP in 10:00

3 Sandbag Over Shoulder

5 Burpees

15 Double Unders

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