Monday April 23, 2018


Back Squat (4 x 6 @ 70-75%)

Week 3 of our squat cycle. Take your recent 1 RM and calculate your numbers. Rest 2:30-3:00 between sets.

This should take a few warm up sets before reaching your working weights. Plan for this to take upwards of 20 minutes in its entirety to properly hit the desired stimulus.

Metcon (AMRAP - Reps)

Minute 1: Max Rep AbMat Sit Up
Minute 2: Max Rep Kettlebell Swing  53/35

Rx+ = GHD Sit Up & 70/53

Score is total combined reps amongst all 6 minutes