Thursday!

Five sets of:

Back Squat @ 30X0 tempo

Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

B.

In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Boom Lite:

A.

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B.

In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

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