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