Every 2 mins for 14 mins, alternating between:
5 Back Squats, 50% 1RM
5 Back Squats, 60% 1RM
3 Back Squats, 70% 1RM
2 Back Squats, 80% 1RM
2 Back Squats, 85% 1RM
4 Back Squats, 80% 1RM
4 Back Squats, 80% 1RM
Complete as many rounds as possible in 10 mins of:
10 Burpees
20 Wall Balls, 20/10 lbs
WORKOUT BRIEF
DESCRIPTION/ STRATEGY
Heavy back squats are the main focus today.
The first 5 sets will have the same reps and % as last week however the final 2 sets will progress up to 80% for 4 repetitions.
High intensity moderate duration couplet workout .
Athletes should be looking to hold less than 2:30 minutes a round.
Athletes should be aiming to repeat the effort each round and hold for the entire workout.
Overall, it’s a tight time 10 min window so you don’t want to let up on this one
BURPEES
Burpees should be smooth and non stop.
WALL BALLS
Choose a rep or variation that you can do in 1-2 sets
MODIFICATIONS
BURPEES
Decrease Reps
WALL BALL
Decrease Load/Reps
Squat Jumps
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