4/13/2015

12
Apr

4/13/2015

AA4web

Add 5-10 lbs to your 3×5 back squat from the last time you did back squat. If you didn’t do it for the past 2 weeks, do 3 sets of 5 heavy (by feel) back squats.
Conditioning consists of 2 full Tabatas (KB swings and wall balls) but you’ll alternate movements. In other words, the first 20 seconds of work is KB swings, then rest 10 seconds. The second 20 seconds of work is wall balls, then rest 10 seconds. For the third 20 seconds, go back to KB swings, then rest 10 seconds, etc. until you complete 16 total rounds (8 KB swing rounds and 8 Wall ball rounds). Score is total reps.

Strength

Back Squat
3×5 (add 5-10 lbs to last week’s number)

Conditioning

Alternating Tabata for total reps:
KB swings, 55/35#
Wall balls, 20/14#

4 Responses

  1. Coach P

    Carter 220/137 Rx
    Dinger 185/103 Rx
    Rachael 93/133 10/26#
    Anthony 175/132 Rx
    Roni 135/135 Rx
    Tanya 105/123 10/russ
    KT 175/152 Rx
    Wax 220/140 Rx

  2. Aileen

    Nick 105/125 sc (1st class!!!)
    Smurf 255/134 RX
    Aileen 150/176 RX
    Mike 225 PR/136 sc
    Gabe 265/155 RX

    John 165/157 sc
    Andrew 125/123 sc
    Joe 225/183 mod
    Juliet 75/102 sc
    Ali E 105/130 RX (1st RX Workout!!!)
    Allie R 65/130 sc
    Deery 285/109 mod
    Matt C 235/138 RX

  3. Vin

    Jesse 185 / 129 Rx
    Moog 175 / 90 Rx
    Nate 240 / 129 Rx
    Kelsy 80 / 120 scale
    Amanda 160 / 130 Rx
    Trish 80 / 117 Rx

  4. Vin

    Lloyd 185 / 126 RoM
    Dave 230 / 105 Rx
    Molly O 100 / 146 Rx
    Sarah 75 / 131 scaled
    Bob 125 / 111 35/14
    Pavan 175 / 109 Rx
    Mike S 135 / 95 14/35#
    Frank 225 / 136 Rx
    Robo 115 / 115 Rx
    Heath 125 / 165 Rx