February 3, 2020
Strength: Back Squat Wave (Week 4 of 4)
Set 1: 6 Reps @ 85%
Set 2: 4 Reps @ 90%
Set 3: 2 Reps @ 95%
Rest 3:00
Set 4: 6 Reps @ 85%
Set 5: 4 Reps @ 90%
Set 6: 2 Reps @ 95%
Rest 3:00
Set 7: 6 Reps @ 85%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 95%
Today is Week #4 of our Back Squat Wave. Percentages above are based off our 5-Rep Back Squat Benchmark completed on January 6, 2020. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Complete the 6-4-2 reps “Not for Time,” but move with a purpose. Keep the sets to a short break, and make this challenging. After each big set (6-4-2), rest 3:00. Next week we will have a De-Load Week and then pick back up for two more weeks.
Metcon: (For time)
10-20-30 reps of:
Alternating Dumbbell Snatches (50/35)
Single Dumbbell Box Step Overs (50/35 @ 24″/20″)
*Starting with and Every Minute on the Minute, complete 5 Burpees Over the Dumbbell.
