9/12/2024

Back Squat

Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

“You got it, Dude!”

Affiliate Compete (RX+)

5 Rounds

15 Wall Balls (30/20)

15 Toes to Bar

200m Run

Freedom (RX'd)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
200m Run

Independence
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
200m Run

Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
100m Run

• Target time: 12-14 minutes

• Time cap: 18 minutes