Monday 181008 at Patriot

Strength

Back Squat (20RM)
Final Week of our 20RM squats.

Take 12 minutes to build to a HEAVY single… if you tested last Monday, try to match or beat your previous load.

Then… take 3 minutes to establish a 20RM.

You get only 1 attempt. Choose wisely. For most folks you will be using 65-75% of your 1RM. You can not put the bar back on the rack. You either get it or fail. This should be tough – as if you’re going to fail at rep 15. Score weight is the 20RM load, in the notes record your heavy single. Next week…. 10s

Metcon

4 Rounds
1:00 Burpee
1:00 KB Swing 70/53#
1:00 Box Jump 24/20″
1:00 Rest