Monday 24.02.2020


Back Squats

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

Percentages based on 5RM Back Squat

Fitness

"Deadliest Catch"

3 Rounds:

9 Front Squat (75/55)

7 Leg Raises

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squat (75/55)

7 Leg Raises

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squat (75/55)

7 Leg Raises

5 Lateral Barbell Burpees

Performance/Competition

"Deadliest Catch"

3 Rounds:

9 Front Squat (95/65)

7 Leg Raises

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squat (95/65)

7 Leg Raises

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squat (95/65)

7 Leg Raises

5 Lateral Barbell Burpees


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