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10/05/16 – “Fundamentally”

Strength WoD 

A: For Load Back squat, 5 x 5  (wk2)
  • This is week two of a program. Men add 5kg & Women add 2.5kg on from last week.
  • Last week we asked you to start at 70% of your 1RM. If you missed last week or spent last week establishing a 1RM then today is your start week. You start at 70%.
  • Use the same load across all working sets. Do NOT keep adding load per set.
  • Rest as needed between sets.
  • Trust in the process & follow our guidance.
. B: For Load Front Squat, 3 x 5
  • Take your Back Squat number & Men reduce it by 20 or 25kg. Women reduce it by 15 or 20kg.
  • These are meant as "Drop-Sets" so should feel very doable. NOT rough going at all.
  • Same load across all three sets.
  • Rest just 60 secs between sets
. C: Finisher,  Tabata "Bottom To Bottom" Air Squats
  • A Tabata interval is 20 Seconds of MAX reps followed by 10 Seconds of rest. Perform this for 8 intervals total recording all reps along the way.
  • Little twist is that in the 10 Second "rest" time you are to hold the bottom position of your Air Squat! Hence "bottom to bottom"!!
. Post all loads & Tabata score to Beyond The Whiteboard. FullSizeRender-6 2

Clarence belting out those heavy Kettlebell Swings yesterday.

scores.10:5:16

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