Monthly Archives: December 2020

CONDITIONING

CONDITIONING Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 9 TTB 12 Front Rack Lunges 52.5/35kg 9 HSPU 12 Air Squats Rest 5 Mins Metcon (AMRAP – Rounds) 5 rounds – not working for more then 45 seconds Minute 1: 14 KB Snatch 24/16KG Minute 2:12 KB Step Ups Minute 4: 12/10 Cal Row

BACK SQUAT

BACK SQUAT Weightlifting Back Squat (1×3) Back Squat: Warm up sets have been included. 5 reps @ 40%, 5 @ 50%, 3 @ 60%, 3 @70% 3 @ 80%, 3 @ 85%, 3+ @ 90% Rest less between earlier sets and longer between your working sets If you finish early work through the following accessory […]

BACK SQUAT

BACK SQUAT Weightlifting Back Squat (1×5) Back Squat Based on last weeks heavy single complete 5 reps @65%, 5 @75% and 5+ @85% Plan a minimum or 4-5 warm up sets. Rest less between earlier sets and longer between your working sets If you are finished early then work through the following accessory work: 12 […]

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