09.19.22
Performance
Back Squat (12:00- Build to 1 rep @ 90% of 1RM)
Coach’s Notes: We are running the same Front Squat cycle we just completed for the back squats. Don;t go above 90%. If you don’y have a 1RM then build to a heavy single while leaving some in the tank.
Back Squat (3 reps every 1:30 x 3 Sets)
Coach’s Notes: After finishing Part A, load the bar with 75% of 1RM. The focus of these drop sets it to work on speed while standing up in the squat.
Fitness
Back Squat (3 Sets: 6 Reps)
Coach’s Notes: Pause for 1 second in the bottom of each rep. Use a moderate weight for all 3 sets.
Back Squat (3 Reps every 1:30 x 3 sets)
Coach’s Notes: Use the same weight as you did for Part A.
Performance & Fitness
Metcon (Time)
For Time:
27-21-15-9
KBS (70/53)
Burpees
Coach’s Notes: KBS are American. Make sure to get full extension overhead.