Strength #1
BACK SQUAT
Building upon this specific wave scheme one final time,once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2.
On the Minute x 12 (3 Rounds):
Minute #1 – 3 Reps @ 80% of 1RM
Minute #2 – 2 Reps @ 85% of 1RM
Minute #3 – 1 Rep @ 90% of 1RM
Minute #4 – Rest
After all three waves, complete:
1 Set of 7 @ 75% of 1RM
Strength #2
FRONT RACK REVERSE LUNGE
All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.
Building upon last week, increasing percentages one last time.
Rest 2:00 between sets.
Set #1 – 12 Reps @ 50% of 1RM Front Squat
Set #2 – 12 Reps @ 55% of 1RM Front Squat
RECOVERY
400m Run
Couch Stretch 2min/Side