BACK SQUAT
Weightlifting
Back Squat (1×5)
Metcon (AMRAP – Rounds and Reps)
4 Rounds
3 Min AMRAP
9 Deadlifts 70/45kg
6 Bar Facing Burpee’s
9 Air Squats
Rest 1 min after each round
Accumulate score
3 Min AMRAP
9 Deadlifts 70/45kg
6 Bar Facing Burpee’s
9 Air Squats
Rest 1 min after each round
Accumulate score
Based on last weeks heavy single complete 5 reps @65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} and 5+ @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Plan a minimum or 4-5 warm up sets. Rest less between earlier sets and longer between your working sets
If you are finished early then work through the following accessory work:
12 Glute Bridge
8 e/ leg Single leg deadlift with reach