Back Squat 3x5
Set 1 5 Reps @ 65% of working 1 Rep max
Set 2 5 Reps @ 75% of working 1 Reps max
Set 3 5 Reps 0r more @ 85% of working 1 Rep max
This is the 3rd Cycle of 5,3,1 so that means we will have added another 10kg to your Deadlift and your Squat, and another 5kg to the press from where we started 2 months ago. Remember the last set is as many Reps as you can, you all should have spotters for the squat. This is a max rep effort you should be going to the point of failure so that your spotters have to help you up from the last rep. The last set is the one that really gets the gains so go as hard as you possibly can!
W.O.D
30 Muscle ups for time
James 3x5 60kg
ReplyDeleteAnna 3x5 Last set 56kg 10reps
Then 15 Min amrap sub for m/u
20 SDLHP KTE
James 4+20
Anna 6+18
Sue F D/L 3x5 60 M/U Progressions
ReplyDeleteMark Back Squat 3x5 60kg M/U Progressions 2 Muscle ups
Greg Back Squat 3x5 102kgx8 Reps
ReplyDeleteGreg48 Burpees
ReplyDeletehey greg will catch you Tuesday, I wrecked myself on Sunday
ReplyDeleteM/U Progressions
ReplyDeleteRob
Shelly
Jackie
Chad
Tommy 25 M/U
ReplyDeleteHaley 17 M/U
Luke 30 No time
Jamie 1 st M/U
Dave Progressions
Shelly 30 Pullups 30 Dips
Dee 30 Pullups 30 Dips
Greg 30 M/U 5.07
ReplyDelete