COMPETITORS 8.18.15

August 17, 2015

A. Strength:

1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 reps.

rest 10 Minutes

2) Front squat: 60%x 5 reps, 70%x 5 reps x 3 sets

Rest :90secs-2minutes between all squats(no more)

B. METCON
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:

-400m run

-max rep strict pull ups

C. Core: At 80% intensity, complete 21-15-9 reps of:

-Strict toes to bar

-Weighted back extensions (45#/35#)

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