Friday 1st February 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 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