WOD-
D1 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%
*The percentages below are based on your 3 Rep Back Squat from last week.
**If you didn’t do the 3 rep last week, use around 80% of your estimated 1 rep max. Lighter is better
for this program.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
Pulling accessory options:
Pull ups or chin ups
Bent over rows with DB’s
Bicep curls with DB’s
Ring or bar rows
Pushing accessory options
Push ups
Banded tricep extensions
DB floor press
Dips on rings, p-bar, or low paralletes
An example of your accessory work might look like this:
4 x10 DB bent over rows
4 x10 Bar rows
4 x 10 Push ups
4 x 10 P bar dips
That is 80 reps each of pushing and pulling accessory work
which is in the range of 50 – 100.
SPRINT-
20 Minute AMRAP:
Row 30 (20) Cals
20 DB Thrusters
15 Box Jump Overs
10 Toes to Bar
