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9/13/17 C3503 "Squat Max Out"

September 12, 2017

WU - Coach Led 0:00-10:00

 

BACKBONE 10:00-35:00

Back Squat

1x7@40%

1x5@50%

1x5@60%

2x5@80%

1x3@90%

1x1@95%

1 Rep Max Out

 

PRACTICE 30:00-45:00

"ATW" EMOM x10

1 Strict Pull-ups

2 Push-ups

1 Ring Dips

(The ratio is 1:2:1 as shown above, that is the minimal set you

can attempt.  However, you can go as high as 10:20:10 as a max set

if within the minute EMOM. Your goal is to complete the highest round you

think is possible in 10 sets.  If you don't complete 10 sets then the next time you see

this workout start at your lowest set completed and build from there!) 

 

 Pull-ups            Push-ups             Ring Dips

       1                          2                           1

       2                         4                           2

       3                         6                           3

       4                         8                           4

       5                        10                          5

      6                         12                          6

      7                         14                          7

      8                        16                          8

      9                        18                          9

     10                       20                         10

 

DEFENSE 45:00-55:00

4 Rounds

25 Air squats

25 Banded RDL (green band and higher)

 

 

 

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