Thursday 10-19-23 Workout Of The Day
A.
E4M – 3
Back Squat 5-3-1 + 5 Pull Ups
B.
AMRAP – 12
12 Kcal Ski
15 OH KBS
10 Ring Dips
Today’s workout kicks off with week three of our squat cycle. Today the goal is to build to a heavy five, a heavy, three and a heavy single. Your set of five should be done at approximately 75% of your one rep max. You’re set a three should be done at approximately 85% of your one rep max. And your heavy single should be done at around 95-ish percent of your one rep max. Aim for a single rep or more at this weight if possible.
For more information on our squat cycle or a deeper dive CLICK HERE
Part B is a 12 minute Amrap. Choose a kettlebell weight. You can do 15 shoulder height or overhead kettlebell swings unbroken. Those with shoulder limitations should stay shoulder height with your swings. Dips can be done on rings boxes or benches. Pick a challenging version, but make sure you can get your 10 reps done in two sets.
