131106 ~ Bulgarian Day 7

Strength:

Back Squat

10 min to work up to a heavy max, then...

Every 90s x 5 min complete:

1 x 1 @ 95% of today's 1 RM

then..

2 x 2 @ 85%

then...

Front Squat

10 min to work up to a heavy max, then...

Every 90s x 5 min complete:

1 x 1 @ 95% of today's 1 RM

then

2 x 2 @ 85%

Conditioning:

Complete For Time:

With a 10min running clock complete:

20 OHS (95#/65#)

20 Pullups

20 OHS (115#/75#)

20 C2B Pullups (mod. strict Pullups if using bands)

20 OHS (135#/95#)

With Remaining Time:

AMRAP Muscle Ups!  (Mod. MU Progressions)

Cash Out:

50 Heavy Russians

then...

50/50 GHD Situps & Back Extensions

**Don't leave until you get them all done!!  Break them up...alternate with partners....stop ignoring the white board! Yes...i'm talking to you!**

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