05/11/2015

05/11/2015

Strength

5x5 EMOM

5x5 Back Squat
5x5 Bench Press
5x5 Barbell Row (Guys start with 65lbs, Ladies start with 35lbs)

Ex: Start with 50% of your 5RM (85% of your 1RM) on all lifts. Ex: My BS max is 300lbs x .85=257#. 257 x .5=128.5. So you'll be using 130# for the 5x5 today & the same for bench press.

**For the EMOM - you will do all back squats first, then bench followed by barbell rows 


MetCon

For Time:
200m Run
20 KBS (55/35)
200m Row
40 Sit Ups
200m Run
6 Rope Climbs (Scale: 30 Ring Rows)
200m Row
40 Rope Slams (Rope must go above head on the up swing)