Monday 23.10.17

Back Squat

Every 2 minutes

1 set of 6 reps @ 65% of 1RM

1 set of 4 reps @ 75%

1 set of 2 reps @ 80%

1 set of 2 reps @ 85%

1 set of 1 rep @ 90%

1 set of max reps @ 83%

*athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

1 set of same reps @ 73%

*drop weight and perform same number of reps as achieved at 83%

3 rounds

1:45 on, 1:30 seconds off

1. 250m row + max burpees over the rower

2. 250m row + max DB hang clean & press  @ 22.5/15kg

3. 250m row + max wall balls @ 9/6kg

Score is total reps of each movement