February 24, 2020
Strength: Back Squat Wave (Phase 2, Week #2)
Set 1: 4 Reps @ 95%
Set 2: 3 Reps @ 100%
Set 3: 2 Reps @ 105%
Rest 3:00
Set 4: 4 Reps @ 95%
Set 5: 3 Reps @ 100%
Set 6: 2 Reps @ 105%
Rest 3:00
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 100%
Set 9: 2 Reps @ 105%
*Percentages are based off our 5-Rep Back Squat Benchmark completed on January 6, 2020.
This is the second phase of our Back Squat Cycle. It is two weeks in length with the goal being to build upon our last wave. On the third week we will be retesting our opening 5-Rep Back Squat. Complete the 4-3-2 Not for time, but move with a purpose. Keep the sets to a short break. Rest a full 3:00 after completing the 4-3-2.
Metcon: (For time)
20 Power Snatches (95/65)
10 Bar Facing Burpees
20 Clean & Jerks (95/65)
10 Bar Facing Burpees
