Back Squat / Front Squat
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Heavier than last week.
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 3 of 16
5 RNFT or 20 Minutes:
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice
Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.
Post work to comments.
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