09/22/14

unnamed (71)

Strength

1) Back Squat: (Based off of 90% of your 1RM)
1×3 @ 70%, rest 90 sec
1×2 @ 80%, rest 90 sec
1×1 @ 90%, rest 2 min
1×1 @ 95%, rest 2-3 min
1×1 @ 103%

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

Conditioning

E4M12M:
12 TTB
10 Push Press (115/75)
8 Box Jump Overs  (touch the top – 30/24)

Notes: There will be 3 different scores for this workout.  For whatever reason if there are any reps remaining at the end of your 4 minutes of work they will be added the the time.  For example:  If at 4 minutes you still have 8 box jumps remaining your time will be 4:08