Monday, November 21st

The 10 Commandments of Leg Day -BarBend

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Front Squat x 5 reps @100% of your 5 rep max from 2 weeks ago
rest 60 seconds
Strict Chin Up Cluster 3.2.1  rest 10 sec between clusters
rest 60 seconds 

 B) For Time
Row 1000m
Then…
4 rounds
35 Double unders
15 Thrusters 55/75
Then….
Row 500m
Then…
5 rounds
15 American Swings 53/35
30 Air squats

A) 3 sets of:
Front Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
rest 60 seconds
Weighted Strict Chin Up Cluster 3.2.1  rest 10 seconds between clusters
rest 60 seconds

These percentages are based on your Training Max. The final set (the 90% set this week) is done for max reps, stopping 1 shy of failure.

B) For Time
Row 1000m  
Then…
4 rounds 
35 Double unders
15 Thrusters 55/75
Then….
Row 500m
Then…
 5 rounds
 15 American Swings 53/35
30 Air squats

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531