Back Squat Waves (Week #1)
Waves 1:
Set 1: 6 Reps 70% of your 5RM
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
Waves 2:
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
Waves 3:
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%
*Percentage is based on your %RM last week
* rest 3 mins between waves
Conditioning
2 Rounds:
50 Wallballs (9/7 kg)
40 Box jump (60/50 cm)
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)
RX Dumbbell: 17.5 kg/12.5 kg
RX+ Dumbbell: 22.5 kg/17.5 kg