11252019

24
Nov

11252019

Cycle 1, Week 4, Day 1

Warm-up
20 Supermans
60 sec Squat Hold
20 Air Squats
60 sec HS Hold
20 Empty Bar Jumping Back Squats

Strength
Back Squat
10-10-10-10
40 – 60% of 1 RM

Met-Con
5′ AMRAP
Max reps squat clean and jerk @ 50% of 1 RM C&J

Extra Work
5 Rounds
Every 90 sec (rest remainder)
3 – 5 Pull-up Negatives
*Pull up to chin over bar, then slowly descend down
Fit: 5 – 7 Ring Row Negatives