Remember we are using your actual 1RM Back Squat for all calculations!
STRENGTH:
Back Squat
Warm Ups:
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...
Work Sets: 3:00 Clock per Set...
70% for 3 reps
80% for 3 reps
90% for MAX REPS (GOAL is 5-8 reps)
WORKOUT:
500m Row
21 KB Swings (35#/53#)
12 STRICT HSPUs
400m Row
18 KB Swings (35#/53#)
9 STRICT HSPUs
300m Row
15 KB Swings (35#/53#)
6 STRICT HSPUs
(Scale with AbMats, Box OR DB Presses)
(10 minute cutoff... If you finish early you will receive a little extra rest)
REST 2 MINUTES (Write scores down)
SPRINT ENDURANCE:
Sprint to Blacktop & Back
Sprint to Grey Pole & Back
Sprint to 100m Tape Line & Back
Sprint to Dumpster & Back
(3 minute cutoff)
REST 3 MINUTES (Starts immediately after you finish so keep your eyes on the clock)
Repeat 1 more time...
Your score is the AVERAGE between your two run times...
POST YOUR FINAL SQUAT SET (WEIGHT AND REPS), YOUR TIME FOR PART 1 AND YOUR AVERAGE RUN TIME FOR PART 2
2 comments:
165x8
got done with 9HSPU
2:17
200# × 7
1 rnd + 9 hspu
1:47.5 average
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