5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x200
3x220
7x255
Training Max: 279
Friday 09/15/2023
10 Min AMRAP
20 Double Unders / DB Hop Overs
30 Alternating Plank Shoulder Tap
20 Double Unders / DB Hop Overs
15 Dumbbell Squat
Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 4-6 Rounds
Scaled: DB Hop Overs, Air Squats
Score: 5 Rounds + 20 Hop Overs + 30 Taps + 20 Hop Overs + 9 Squats
Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2201m, 2:16.3/500m
Friday, September 15, 2023
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