1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.- 210, 240, 285, 300- new 2rm pr
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.- 155
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.- 165, 190, 205, 205
Conditioning
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
100 for walks, 55 for sprints- approx 5-6 min on sprints
Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#- failed first attempt and called it a day
Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.
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