Monday, November 7, 2022

Squat Progression
Every 90sec, 6 Sets
3 Overhead Squats, starting at 70% of 1RM and increasing
R: 5:00
Back Squats
20 Reps @ 5-10# increased weight from last week or 65% of 1RM

Conditioning
“Yeah-Yeah”
4 Rounds for Time
15 Pull-Ups
12 Box Jump Overs 24/20′
9 Dual KB Clean and Jerk 53/35#, 24/16kg

Time Domain: 7:00-11:00
Time Cap: 12:00

QuickFit
For Time
1000m Bike Erg
400m Run
40 Burpees
1000m Bike Erg
400m Run
40 Air Squats
20 Push Ups
1000m Bike Erg
400m Run
40 V-Ups