Thursday 11-16-23 Workout Of The Day
A.
E4M – 3
Back Squat 5-3-1 & 3 Weighted Chin Ups
B.
AMRAP – 12
10/12 Kcal Row
6 Over the Rower Burpees
3 Burpee C2B / Pull Up
Part B we follow our squat cycle. This week is a 531 test where we will challenge our one rep max back squat.Part a we follow our squat cycle. This week is a 5-3-1 test where we will challenge our one rep max back squat. Check out the link to our squat cycle HERE
If you know your 1 rep max from last month, try hitting the following percentages Week 3: 1 set of 5 reps at 75%, 1 set of 3 reps at 85%, and 1 set of 1+ reps (aim for as many reps as possible) at 95% of your 1RM.
Part B is a 12 minute AMRAP. Place your Rower close to the rig so you can bang out your calories get your Burpee on and perform three muscle ups (ring or bar), or burpee C2B or C2B pull ups.
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