Squat Wave Week #5
Set # 1 – 5 Back Squat @ 82% of your 5RM
Set # 2 – 3 Back Squat @ 88%
Set # 3 – 1 Back Squat @ 94%
-rest 3 mins-
Gelombang # 2
Set # 4 – 5 Back Squat @ 88%
Set # 5 – 3 Back Squat @ 94%
Set # 6 – 1 Back Squat @ 100%
-rest 3 mins-
Gelombang # 3
Set # 7 – 5 Back Squat @ 94%
Set # 8 – 3 Back Squat @100%
Set # 9 – 1 Back Squat @ 106%
Conditioning
AMRAP 15 mins
15 Air Squat
12 Box jump (60/50 cm)
9 Wall ball (9/7 kg)