Monday, 4/1

Weightlifting

Back Squat 

It's 20 rep Back Squat Month!

To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this gym. For most people you will be using around 75-80% of your 1RM. Women can do upward of 80-90% usually. You can not put the bar back on the rack. You either get it or fail. Each rep should need about 2-3 breathes at the top. if you can just bang them out, you are doing it wrong. Each week you will add between 5-10lbs.

Metcon (AMRAP - Rounds)

15min. EMOM:
Min. 1) 15/12 Cal Assault Bike Or Row
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135

Sweat Metcon 

10min. to get as far as possible...
5-5-5-5-5
Devil Press 45/25
10-20-30-40-50
Wall Balls 20/14

10min. AMRAP:
10 DB Lunges 50/35s
20 Sit-ups w/ feet anchored on DBs

10min. to finish...
5 Rounds:
15/10 Cal Bike Or Row
12 TTB

3min. rest between sectionsCan you finish that first section!? Spicy one!

Freddy HansenComment