Good Day MEF, take a deep breath and get moving!
New year—new program. Wipe the slate clean and start fresh; this week is about finding new numbers to work with.
Strength: Find 1RM Back Squat (20 minutes)
-Warm up set w/ empty bar 1x8 (focus on quality reps with empty bar)
-1x6 @ 65%
-1x4 @ 75%
-1x2 @ 85%
-1x2 @90% +
....keep adding weight until you hit your percieved 1RM. Take 90s - 2mins rest between sets.
Conditioning: OPEN 22.2 (10-minute cap)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
-Deadlifts (225/155) (185/125) (135/95)
-Bar-Facing Burpees
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