Back Squat Waves (Week 4)
Set 1: 6 Reps at 77% of your 5RM
Set 2: 4 Reps at 83%
Set 3: 2 Reps at 89%
-3 Minutes Rest-
Set 4: 6 Reps at 83%
Set 5: 4 Reps at 89%
Set 6: 2 Reps at 95%
-3 Minutes Rest-
Set 7: 6 Reps at 89%
Set 8: 4 Reps at 95%
Set 9: 2 Reps at 100%
Conditioning
For Time:
50 Double Unders, 25 Burpees
50 Double Unders, 25 Wallballs
50 Double Unders, 25 Deadlifts
50 Double Unders, 25 Wallballs
50 Double Unders, 25 Burpees
Time cap 25 mins
RX
*May subtitutes 50 DU to 150 single under
* Barbell weight (80/50 kg); Med ball (9/7 kg)
RX+
* Must DU
* Barbell weight (100/65 kg); Med ball (9/7 kg)