Waverly
Strength
Fitness: Back Squat, 3×5 Linear Progression; if time allows you may do a fourth set.
Performance:
Option 1) Utilizing 94% of load Monday (95%), Front/Back Squat, 6 x 2-4
Do 3 front squats, rerack bar, take a breath, then immediately do 6 back squats. Six sets. Get some.
Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option.
Conditioning
3 rounds for time:
- 400m run
- 15 hand release push ups
- 2 x 16′ rope climbs