Squats 4x4 @ 75% of TM (Cycle 1, Week 1):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 365x1
- Work Sets: 295x 4, 4, 4, 8- I keep pitching forward in the bottom. Need to address mobility.
Weighted Pull Ups (5x5):
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x0- I'm vacation fat so I pul ups were rough.
- Work Sets: 52.5x 4, 4, 4, 4, 4- Stay at this weight until I get 5x5
Glute/Ham Raises:
- 10x 10, 10, 10- Go up 5 lbs)
Conditioning:
AMRAP in 12:00 of:
- 12 Overhead Squats @ 95 lbs
- 12 Lateral Hops over thebarbell
- 15 Yard Bear Crawl
Score: 7 rounds even
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