More squats! – Thu 6.16.16

 In W.O.D.

More squats today.  Goal: beat each set by only 5 lbs more from Monday.  You should have it written down from Monday!  If your work sets were 100-110-120-130-140# on Monday, then the goal for today should be 105-115-125-135-145#.

Strength:  Back Squat 3-3-3-3-3

Conditioning:  For time:
– 3 Rope Climbs (Performance:  legless, Fitness: rx’d, Health: 5 pullovers from flat on back to standing)
Then, 5 rounds:
– 7 Deadlifts (Performance: 315/225#, Fitness: 275/185#, Health: AHAP)*
– 21 Double Unders (Health: jump rope running in place 1:1)

Rest 3:oo, then:

– accumulate 2:00 in a L-sit

*for the Deadlifts, the goal should be heavy enough that you can’t do all 7 reps non stop all 5 rounds.  The first 2-3 maybe, but not all 5.  If you do, then just keep in mind for the next workout that you could have gone higher!  Similarly, if you are doing 1 rep at a time the entire workout, you went to heavy.

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