231027

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
5x145
5x175

Training Max: 288

Friday 10/27/2023
Program C
1000m Row
When Clock Hits 5:00
8 Rounds (4 Minutes)
20 Seconds Max Reps Air Squat
10 Seconds Rest
When the Clock Hits 9:00:
1000m Row

Score: 1st Row Time
Score: 2nd Row Time
Score: Total Squats
Goal: Row: 3:00-5:00 Squats: 70-150 Squats

Row 1: 3:41.1, 1:50.5/500m
Row 2: 3:39.8, 1:49.9/500m
Squats: 119 reps

Warm-up 10 minute row: 2320m, 2:07.7/500m
Cool-down 10 minute row: 2309m, 2:09.3/500m