05.06.2013 [monday]

Max-Effort Lift:  20:00 Back Squat (no box)
                  warm up- 10@bar, 8-10@35%, 5-10@55%
                  work- 5@65%, 5@75%, 5+@85%
                  Back off set- 10@50-60%
                  *base percentages off of your latest/heaviest weight achieved)
Assistant Movement: Front Pause Squats, 2-4sec, 3x6
Triplet:  4 Rounds:
          100m Sprint
          12 RDL (Romanian Dead lift)
          10 Evil Wheels
Recovery:  Couch Stretch 4:00/side
           5:00-7:00 run/row @ easy pace

 

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