09/15/14

HardWork_Inset2

Strength

1) Back Squat (Based upon 90% of your 1RM)
1×5 @ 60%, rest 2 min
1×5 @ 65%, rest 2 min
1×5 @ 70%, rest 2 min
1×5 @ 75%

2) Front Squat
1×5 @ 60%, rest 2 min
1×5 @ 65%, rest 2 min
2×5 @ 70%, rest 2 min

Conditioning

2 Rounds
Run 400m + ME Unbroken Pushups
Run 400m + ME Unbroken CTB Pullups

Notes: ME Unbroken Push-ups = Pause at top cannot be longer than 1 second.  No Pause allowed at bottom. Chest must touch ground and elbows must have full lockout for push-up to count. ME Unbroken CTB Pullups = Pause is allowed on bar, but you may not come off of bar.  Chest must touch for CTB to count.