11.13.2016

Warm Up

Row 250m

Group Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 30X1
  • Box Jump/Step Down x 3

Workout of the Day

A. Back Squat – 1RM

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

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

B. 3 Sets

  • Row 500m

Rest EXACTLY 3 minutes between.  Score is total working time (rest included).

 

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