Back Squats
Back squat
1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM
*percentages counted from 1rm
58,5
67,5
76,5
*If you did these last month – You can add 5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. 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.
Pair conditioning<3
AMRAP20
In pairs
Cash in 1000m run (together)
Amrap
Row calories
*the goal is to get as many calories in the row as possible. Only one rows at a time. You may switch as you like.
