130927 ~ 1 RM backsquat...Hatch at it's best!!

Strength:

Backsquat

Every 2 min x 12 min complete the following:

1 x 5 @ 60%

1 x 3 @ 70%

1 x 2 @ 80%

1 x 2 @ 90%

1 x 1 @ 95%

1 x 1 @ 103%

**You get 1 additional attempt to establish a new 1RM Backsquat**

then..

Front Squat

Every 90s x 5 min

1 x 5 @ 60%

1 x 5 @ 70%

2 x 5 @ 75%

Conditioning:

Perform the following for time, but leave the clock running throughout:

For Time:

Run 1 mile (1600m)

When the clock hits 10:00, perform the following:

21-15-9

Snatch Grip Deadlift (135/95#)

Ring Dips (Rx+ Must start in Muscle Up)

When the clock hits 18:00

15 - 12 - 9

T2B

Calorie Row

Time Cap: 25 min

Cash Out:

50 Heavy Russian KBS

100 Atomic Situps

 

 

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