4/29/2013

28
Apr

4/29/2013

Strength
Back Squat
Establish new 1RM

Conditioning
8m AMRAP
11 Box Jumps (30/24)
11 Sit Ups
11 Double Unders

Today is the culmination of our Back Squat strength cycle. Warm-up sets should be thought out – be sure not to burn out prior to getting into your heavy weights. Your sets leading up to your max should look something like: 10 at Bar, 5 at 50%, 3 at 60%, 2 at 70%, 1 at 85%, 1 at 95%, 1 at 105%, etc. Use a spotter as you get close to/above your previous 1RM.

Scale the box height as needed for this workout. Move to Step-Ups if necessary, but I’d rather you lower the box height and do Box Jumps versus doing Step-Ups to a higher box. Sit Ups should be done unbroken. Double Unders should be completed by everyone – chip away at these!

Leave a Reply