Monday 30.10.17
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 @ 85%
*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
EMOM 8
Odd: 5 strict pull ups
Even: 45 second wtd. plank hold
For time
21 15 9
Thrusters @ 42.5/30kg
Calorie row
Burpees over the rower