8.27.18

Weightlifting

Back Squat (Every 3 minutes for 10 sets (30 min))

Sets 1-3: 5 reps @ 50, 55, 60%
Sets 4-6: 3 reps @ 70, 75, 80%
Sets 7-9: 1 reps @85, 90, 92.5-95%

Back Squat (Set 10: AMRAP)

Set 10: AMRAP 75%

Accessory

Metcon (No Measure)

Tre-ccesory
3 sets NFT
1-Bulgarian Split Squats: 6-8 reps @2011; shoot for 30% of 1RM b/t hands
2-Weighted Chin Ups 5-7 reps
3-D-ball Hold 30 seconds

Ryan Thompson