Friday 11/17

Strength Today we are going to do back squats building in percentages. We did something similar last week but with one less set at 80%. Adding one more set will allow us to build in total tonage so make sure you stay at your percentage! Back Squat (5x5 building in percentages) Every 2:30 x 6 Sets (15 Minutes)

Set 1: 5 reps @ 50%

Set 2: 5 reps @ 60%

Set 3: 5 reps @ 70%

Sets 4-6: 5 reps @ 80% Metcon Today we are going to do a simple triplet. The goal of this to find a pace where you don't burn out yet you push your self to get as many round as you can. The weight of the kettlebell swings should be a bit heavier then your normal weight. Metcon (AMRAP - Rounds and Reps) 3 Rounds:

4 Minute AMRAP @ 80-85% Effort

10 KB Swings (70/53)

10 Wall Ball Shots (20/14)

10 Abmat Sit-ups

Rest 2 Minutes Between Rounds

Pick up where you left off. Extra Work B.1: Single Leg Deadlift (3x10/side) *use kettlebell B.2: Straddle Hollow Body Hold (3x30 seconds) reps=seconds rest 60 seconds after each round #workoutoftheday