All Around the World

First day of a new squat cycle!  We will be squatting two times a week and I will be addressing how to deal with missed days.  This plan will work fine for one day a week if you can’t make it to both.  We will adjust your weights accordingly.  Please talk to Jack if you have any questions; our ordinary cycle of upper body and olympic lifts will be shifting around this cycle.

STRENGTH – Back Squat

1X10 at 60%

1×6 at 70%

1×4 at 75%

1×2 at 80%

Finish with 3 sets of 5 Front Squats at 70%.

METCON –

10-9-8-7-6-5-4-3-2-1

Power Cleans

Burpees

Run 100 meters between each round.