11/11/2013

10
Nov

11/11/2013

Strength
1a. Back Squat
5 sets of 5
Find 5RM heavier than 10/21

1b. Strict Dips
5 sets of max reps

Conditioning
6m AMRAP
Ascending ladder
2 Wall Balls (20/14)
2 Toes to Bar
4-4, 6-6, etc.

Today is week four of our Back Squat strength cycle. After warming up, take about 5 sets to work up to your heaviest set of 5 for the day. Ideally, this weight is higher than it was on 10/21. Complete 5 sets of max Dips in between your Back Squat sets – either Box Dips, Walker Dips, or Ring Dips. Keep these strict and do not use bands.

The conditioning is short and intense. For 6 minutes, climb the ladder of Wall Balls and Toes to Bar with each set increasing by 2 reps. The first round is 2 Wall Balls and 2 TTB. Then 4 Wall Balls and 4 TTB, then 6 and 6, etc for 6 minutes.

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