230415

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x205
3x230
3x260

Training Max:270

2023 VAULT 15: "ISIS"
SHIFT Version
6 Rounds
6 Dumbbell Deadlift
6 Dumbbell Squat
-OR- Goblet Squat
6 Dumbbell Hang Power Clean
6 Dumbbell Squat
-OR- Goblet Squat
Rest 3 Minutes After 6 Rounds
Repeat

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

Scaled: 165 lb. Barbell Deadlift, 50 lb. Dumbbell Goblet Squats, 40 lb. Dumbell Hang Power Cleans
Time: 19:10 (7:41, 8:29)

Warm-up 10 minute row: 2163m, 2:18.6/500m

Mountain Biking at CamRock before the storm
Distance: 7.64 Miles
Time: 54:54. 8.4 mph avg.
Elevation Gain: 316 ft.

https://www.strava.com/activities/8896939638