22
Oct
FRIDAY
Alright people. Back squat day. Let’s keep hitting those tempos. We’re done with 4 seconds. We’re down to 2 seconds with a 1 second pause in the hole. Check your records, you should be able to push the weight higher than what you did last week. These are working sets so don’t count your warm up. Get warmed up with some squatting and then get 4 good sets. Don’t waste any of them. Good intent with every rep. Let’s go!
Part A
15/12 Cal Row
15 Situps
15 Air Squats
15 Situps
15/12 Cal Row
15 Air Squats
15 Situps
15 Air Squats
15/12 Cal Row
Part B
Back Squat
4/4/4/4
21X1
2-3 Minute rest between sets
Part C
3 Rounds
4 Minute Amrap
12/8 Cal Assault Bike
10 Front Squats 135/95
2 Minute Rest
Pick up where you left off
Performance: 115/80
Fitness 95/65