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12/30/15

December 29th, 2015

Back Squat 7X1

90 sec rest of the following

Do five reps at 50% of previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD

Immediately when finished with BSQ, clock is set for 24 minutes

 

10 min to establish 1 RM thruster

 

2 min to reduce weight to WOD below:

 

12 min AMRAP

15 HPCL (95/65) (75/55)

10 burpees to plate

5 thrusters

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