Friday 2.7.14

Essentials:
A. For 15min practice Back Squat in sets of 5reps with little weight. Amount of sets are not important, do what’s comfortable. Try to increase load, slightly, from last week. Note: this is the last week of this and next week we will be testing our back squat so be prepared.
+
20 min amrap:
20 calories row
10 Ring Rows

Fitness:
A. In 15min build up to a heavy but fast 5rep Back Squat. This is not maximal. Take as many or as little sets as you want. Increase load from last week. Note: this is the last week of this and next week we will be testing our back squat so be prepared.
+
20 min amrap:
20 calories row
10 pull ups

Performance:
A.Back Squat
5@75%, 3@80%, 1@85%, 3@85%, 1@90%; increase load by 5lbs on all sets from last week; rest 2min; (15min time cap)
+
20 min amrap:
20 calories airdyne
10/7 CTB pull ups
+
Competitor session 2:
A. Split jerk; 3 reps on the min for 10 min @65-80% 1rm; increase load from last week
B. Males: Muscle ups; 15 for time x2; rest 2 min
Females: Muscle ups; 3min AMRAP x2; rest 2min