Monday June 19, 2017


Back Squat (5, 4, 3, 2, 1 @ 75, 80, 85, 90, 95%)

Last back squat session of our 3 month strength cycle! Make today count! As always, take 90% of your new estimated 1 RM. Remember we added 20lbs to your original 1 RM.


:40 on :20 off
x 12 minutes 

Minute 1: Strict HSPU
Minute 2: Sit Up
Minute 3: Rest

Our goal is to hit each :40 at 100% effort.

Rx+ = GHD Sit Up. For those using GHD's, go in waves and have your GHD set to your preferred height as to not waste any transition time. 

Score is total reps. 

Ideally, we keep the HSPU Strict today, working negatives and DB Strict Press can help trainstion to a more efficient hspu when we kip.