January 13, 2020
Strength: Back Squat Wave (Week 1 of 4)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 2 Reps @ 80%
Rest 3:00
Set 4: 6 Reps @ 70%
Set 5: 4 Reps @ 75%
Set 6: 2 Reps @ 80%
Rest 3:00
Set 7: 6 Reps @ 70%
Set 8: 4 Reps @ 75%
Set 9: 2 Reps @ 80%
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. Week after week, we will be increasing percentages throughout.
Metcon: (For time)
3-9-12-9-3 reps of:
Pull ups
Hang Power Cleans (135/95)
Lateral Barbell Burpees
