Back Squat: Establish a 1 RM
*Remember this number, and do it before the workout.
**3-5 reps at or above 90%
20 Min AMRAP:
A. Fran: 21-15-9
Thrusters 95#/65#
Pull-ups
Immediately into
B. Elizabeth: 21-15-9
Power Cleans 135#/95#
Ring Dips
Immediately into
C. Diane: 21-15-9
Deadlifts 225#/155#
HSPU
Immediately into
D. 30 Muscle-ups
I'll try to hit this on Monday, after I have rested a bit, had a rough week (both the 50s regional workout and Nasty Girls V2) and my back is still a little tight, so still not excited about trying for a 1RM, even back squat.
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