20151211

Strength/Skill

FRONT SQUAT

The goal is to establish today’s “”heavy”” lift. “”Heavy”” for the day is the load immediately before that at which you would lose proper mechanics and positioning.

Every minute, on the minute, for 5 minutes:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Conditoning

For time:

60/40 Calorie Row
30 Ground to Overhead 135/95 (155/105*)