FRIDAY 5.3.2019

FRIDAY 5.3.2019

STRONG

Back Squat 

Today is the second day of Back Squat doing German Volume Training

If you were able to do 10 sets of 10 using 60 second rest intervals. today you can increase the weight on the bar by 4-to-5%, then complete 10 sets of 10 reps

If the 4-5 % increase seems like it may be too much, use an increase of 2-3% instead.

If you used 135 on Monday and were able to do all 10 X 10, the 4-5% increase would mean you would be working with 140- 145 today.

If you used 185 on Monday the jump would be 8-9 pounds.

Scale the increase as necessary.....

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

"Under the Lights"

AMRAP 8:

3 Hang Power Clean (95/65)
3 Toes to Bar
6 Hang  Power Clean (95/65)
6 Toes to Bar
9 Hang Power Clean (95/65)
9 Toes to Bar

Up by (3) reps each round