Friday, 6.30.17

Deload week on the barbell squat percentages. Next week, we’ll test out some new heavies.
All repetitions come from the rack. Starting with the front squat repetitions, complete your number. Rack the barbell, and immediately un-rack for back squats. Complete each set “on the 2:00”. This is lighter percentage squatting. But expect it to be a good challenge.

Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat

Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat

Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat

Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat

Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat

Rest

Then…

3 rounds for time of:

15 Power Snatches, 95/65 lbs

15 Box Jump Overs, 24/20 in