Skill
5 sets of 5 back squat
Target about 65%
Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week!
Workout of the Day
4 rounds:
1 minute of hang power cleans
1 minute of strict pull ups
1 minute of calories
Use a hang power clean weight that lets you hang on to quick sets of 5-10 reps. Feel free to challenge yourself with the difficulty on the strict pull ups, but be dilligent about keeping full range of motion; if you can’t get your chin over the bar at the top, then either rest until you can or add more assistance. There’s no rest interval today, so take a steady pace on this one.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off