STRENGTH
Back Squat (3’s)*
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**
**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 in one set, you’re done. If you need to re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.
CONDITIONING
Every Minute On the Minute for 15 minutes:
Minute 1: 15/12 cal row
Minute 2: 12 Front Racked Barbell Lunges (135/95)*
Minute 3: 10 Dumbbell Snatches (75s/45s)**
*6 lunges/leg
**5 DB Snatches/arm alternating
