#RevengeOfTheFifth Time to set some new PRs.
• Teaching Temporary & Class Overview
As we speak’s session focuses on the Again Squat and testing our 1RM for the day. The aim is to construct over the course of quarter-hour to a real max. This cycle has been about getting “heavy”, so let’s examine what you bought! We’ll then transfer right into a difficult, however enjoyable chipper centered on cardio and gymnastics capability.
energy: 1rm Again Squat
Take 15:00 minutes to Set up 1RM Again Squat.
Recommended Loading:
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+ –
Resting 60-90 seconds b/t these units –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Relaxation 3:00 b/t single at or above 90%
metcon: “Again in Black”
For time:
Row, 500 m
25 Burpees
50 Pull-ups
5 Burpees
Row, 500 m
Time Area: 9-12min
Time Cap: 15min
Equipment:
3 rounds for high quality of:
10 Kettlebell Entrance Rack Field Step-ups, decide load, 20 in
20 Kettlebell Gorilla Rows, decide load
10 Reverse Nordic Curls
