Back Squats/Body Armor

IMG_8672-2.jpg

Back Squat

10 – 8 – 6 – 8 – 10 Repetitions (Week 3 of 4)

·      Same percentages from last week, with an increase in volume (second set of 8 and 10).

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

 BODY ARMOR

4 “Giant Sets”:
5 Strict C2B Pull-Ups
10 Dumbbell Bench Press
15 Superman
20 Hollow Rocks

·      If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.
Aim to build in loading on the dumbbell bench press, with the goal of completing all four sets of 10 unbroken.

·      Aim to move through all four stations with minimal rest in between. Not for time, but we want to view this series of movements as one “giant set”.

·      Rest 2:00 between rounds.

Recovery: ROW/BIKE/RUN

MASH/MOBILITY/ROMWOD

Zachary Hamilton