23/04/19

23/04/19

A.
12’ E2MOM
Back squat
Set 1 – 50% of 1-RM x 5 reps
Set 2 – 75% of 1-RM x 3 reps
Set 3 – 85% of 1-RM x 1 rep
Set 4 – 90-95% of 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6– Exceed Set 5 weight; or re-test if fail
3’ rest
Then
One Set
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
B.
“Lucky Sevens”
7’ AMRAP
7 Box Jumps @60/50
7 Burpees
7 KB American Swings @ 24/16