230207

Row 45 minutes
10,431m, 2:09.4/500m

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x170
5x195
10x220

Training Max:255

Tuesday 02/07/2023
SHIFT Version
2 Sets
Each Set is 5 Rounds
6 (Right) Dumbbell Hang Power Snatch
6 (Left) Dumbbell Hang Power Snatch
6 Dumbbell Squat + Press
Rest 1 Minute Between Sets

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB
Women: 10-20# DBs - OR - 15-30# Single DB
Goal: 9-12 Minutes

Scaled: 50 lb. dumbbell.
Time: 11:35 (5:30, 5:05)

Warm-up 10 minute row: 2297m, 2:10.6/500m