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
Rowing/DB Snatch “Prison Rules”
15 sec on/15 sec off of:
Max Cal Row (10/7) x 16 rounds (8 min)*
Rest 4 min
15 sec on/15 sec off of:
Max DB Snatch (55/35) x 16 rounds (8 min)**
*Score total Cal
**Score total DB Snatches
******FOR DB SNATCHES…15 sec of work with right arm…15 sec off…15 sec of work with left arm…15 sec off…and so on
