7/15/2013

14
Jul

7/15/2013

Strength
Back Squat
1 set of 10 @ Bar
2-3 warm-up sets gradually working up to last week’s weight
2 sets of 5 @ 5-10lbs + last week
1x max reps @ 5-10lbs + last week

Conditioning
3 Rounds
1m max reps
Goblet Squats (53/35)
KBS
Plank Hold
Burpees
1m rest

This is the last week of our Back Squat strength cycle. If you made all 5 reps in your last set last week, move up 5-10 lbs this week. If you did not make all 5 reps, stay at the same weight. Be sure to ask for a spotter if you need one, as this weight should be very heavy.

For the conditioning, try to be consistent with your reps across all 3 rounds. Work should be done at pace you can maintain – do not burn out in the first minute.

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