Strength
Back Squat 10@50%, 10@60%, 10@70%
DB RDL 12, 12, 12 – emphasis on form not weight
Perform as a superset; rest 90-120s between sets and then. . .
rest 2 min and perform a max set of squats only @75% (goal is 7+)
Conditioning
DB walking lunge 40. 30. 30. 30 (reps are total not per leg) 35-55#/25-30#*
Rest exactly 30 s (no more, no less) between sets
For time
*may use kb’s if not enough db’s
Score: max squat reps on final set and time
Back Squat 10@50%, 10@60%, 10@70%
DB RDL 12, 12, 12 – emphasis on form not weight
Perform as a superset; rest 90-120s between sets and then. . .
rest 2 min and perform a max set of squats only @75% (goal is 7+)
Conditioning
DB walking lunge 40. 30. 30. 30 (reps are total not per leg) 35-55#/25-30#*
Rest exactly 30 s (no more, no less) between sets
For time
*may use kb’s if not enough db’s
Score: max squat reps on final set and time
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