Monday August 24

Monday 8/24/15

1) Every minute, on the minute…

Back Squat
Set 1 – 40% x 5 reps 90
Set 2 – 50% x 4 reps 110
Set 3 – 60% x 3 reps 135
Set 4 – 70% x 2 reps 155
Set 5 – 80% x 1 rep 175
and then….
Every 2 minutes…
Set 6 – 85% x 1 rep 190
Set 7 – 90% x 1 rep 200
Set 8 – 95% x 1 rep 210

and then…

One set of:
85% Back Squat x Max Reps @ 20X1 (2 second descent, 0 seconds at the bottom, accelerate the ascent, 1 second at the top) 187
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

5

2) CFV Gym Training

7:00 AMRAP:
7 Shoulder to Overhead, 155/105/50%
7 Burpees
7 Pull-ups, C2B
5+5




nothing else felt no bueno