Friday, May 18th

By Travis Schliesser

Rory Zambard -Flex Fuel

Why We Love Chuck Taylors for Weightlifting -Wirecutter

A) 3 sets of:
Back Squat x 6+ reps 

rest 2 minutes

Set 3 is a Max Rep set where 6 is the minimum.

*Perform 8-12 Single Arm Ring Rows immediately after each set of Back Squats.

B) For Time
25 Dumbbell Front Squats 
50 Situps 
75 Russian Swings 53/35
200 Single Unders
Choose a dumbbell weight that you can complete the 25 reps in 2-3 sets. 

A) Back squat  
Set 1: 5 reps @ 60%
Set 2: 5 reps @ 70%
Set 3: 5+ reps @ 80%
Rest 2-3 minutes

This is the same rep scheme as 4 weeks ago. Increase your max by 5 lbs and calculate the new percentages. Set 3 is a max rep set where 5 is the minimum. 

*Perform 10-12 Single Arm Ring Rowsimmediately after each set of Back Squats.

B) For Time
25 Bodyweight back squats
50 Sit ups
75 Russian Swings  70/53
100 Double Unders 

Barbell can be taken from rack. Max weight on back squat 225/155

 

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