Back Squats
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps
*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.
Conditioning
AMRAP18
In pairs
10 Calorie Row/Bike
10 Single arm Devils press
60 DU
DB @22.5/15
*One works – one rests. Add 5 reps every round for the machine and devils presses. DU amount is same every round.
