Squat Wave Week #7

 

Set # 1 – 5 Back Squat @ 88% of your 5RM

Set # 2 – 3 Back Squat  @ 94% 

Set # 3 – 1 Back Squat  @ 100%

-rest 3 mins-

Gelombang # 2

Set # 4 – 5 Back Squat  @ 94% 

Set # 5 – 3 Back Squat  @ 100% 

Set # 6 – 1 Back Squat  @ 105%

-rest 3 mins-

Gelombang # 3

Set # 7 – 5 Back Squat  @ 100% 

Set # 8 – 3 Back Squat  @105%  

Set # 9 – 1 Back Squat @ 111% 

 

Conditioning

 

For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Front Squat (50/30 kg)

Burpees Lateral over Bar

 

Time cap 12 mins

Posted in WOD

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