Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round
Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)
5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2208m, 2:15.8/500m
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round
Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)
5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2208m, 2:15.8/500m
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