Back Squats and Body Armor

IMG_3899.jpg

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

then every 3min for 9min:

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back S

BODY ARMOR

OT2:00 x 5 Rounds:
5 Strict Pull-Ups
10/8 Calorie Assault Bike

·      On the strict pull-ups, we are looking to challenge ourselves.

·      If able, use a dumbbell between the feet to complete weighted pull-ups, but we are looking for all 5 rounds to be completed unbroken.

·      Not for score.

·      If we are on a rower today, complete 12/9 calories.

Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders 

Zachary Hamilton