092315

BACK SQUAT

Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

WOD:

[RFT] – 3 Rounds For Time of:

– 400 Meter Run
– 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W )
– 12 Pull-ups