Friday 1st February 2019

January 31, 2019

5 sets:

3 Front Squats

6 Back Squats

 

1st Set:  50% of 1RM Front Squat

2nd Set: 60%

3rd Set:  65%

4th Set:  65%

5th Set   65%

 

Keeps sets as close to every 2 min as possible. ie. lift at 0:00 then 2:00 then 4:00 etc

 

With a running clock at:

0:00-5:00

Run 800m (record time)

5:00-8:00

Run 400m (record time)

8:00-9:00

Run 200m (record time)

9:00-10:00

Run 100m (record time)

 

Extra Gains 

#3

3 sets - 1 min rest between each

15/12 Cal Row

15m DB Front Rack Lunge 22.5/15kg (Open standards) (turn around at 7.5m)

15/12 Cal Row

 

 

 

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