Monday 7.19.21

Warm-up:

Coaches Choice

Strength:

1) Back Squat
5@70%, 3@80%, 1+@90%

[6 Total Sets]
1set x 5reps: Bar
1set x 3reps: Light-load
1set x 3reps: Moderate-load
1set x 5reps: 70%
1set x 3reps: 80%
1set x 1rep+: 90%**

**Aim for 2-6+reps on last set
***Spotters required for working sets***

Conditioning:

3 Rounds
AMRAP 5min
15/12 Cal Row
12 Lateral Burpee
9 Front Squats

[Rest 2min after each 5min AMRAP]

Notes:
Increase weight each macro-round
Start on same movement (next rep) for marco-rounds 2 and 3
Example:
End Round 1 on 6th Burpee
Start Round 2 on 7th Burpee

Rx’d+:
R1: 75#/55#
R2: 95#/65#
R3: 115#/85#

Rx’d+:
R1: 115#/85#
R2: 135#/95#
R3: 155#/105#

Scaled, reduced reps:
12/9 Cal
9 Lateral Burpee
6 FS

Scaled, reduced weight:
R1: 45#/35#
R2: 65#/45#
R3: 75#/55#
*Or lighter