11.12.2018

 In Workout of the Day

Warm Up

Row 400/300m

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 6 @ 30X1
  • Hang from Bar 30 seconds

Workout of the Day

A. Back Squat – 1RM

Use the following percentages when building to today’s 1RM:

  • Set 1 – 60% of possible 1RM x 5 reps
  • Set 2 – 75% of possible 1RM x 3 reps
  • Set 3 – 85% of possible 1RM x 1 rep
  • Set 4 – 90-95% of possible 1RM x 1 rep
  • Set 5 – Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

-Rest 2-3 minutes between sets.

B. For time:

“Jackie”

  • Row 1000m
  • Thruster x 50 (45/35lbs)
  • Pull Up x 30

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