Monday October 30th, 2017

Strength

Back Squat

Warm up:

  • 8 reps @ 40%
  • 6 reps @ 50%
  • 4 reps @ 60%

Working sets:

  • 6 reps @ 70%
  • 1 rep @ 90%
  • 6 reps @ 72.5%
  • 1 rep @ 92.5%
  • 6 reps @ 75%
  • 1 rep @ 95%

Conditioning

10 minute AMRAP:

  • 10 Dumbbell Thrusters (50#/35#)
  • 5 Bar Muscle-ups

Scaling: 5 Bar Muscle-ups → 10 C2B Pull-ups → 10 Pull-ups

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