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Friyahhhh 04212023



Back Squat

Set 1 – 5 reps  @ 65%

Set 2 – 5 reps  @ 75%

Set 3 – Max reps  @ 85%

*3rd set perform AMRAP stopping 1 rep before failure. No more than 3 sec pause between reps. Based on current or est 1 RM, if you're detrained, start with around 5-10% under your 1RM so you can hit %'s with 100% success.


5 sets

6 wall facing elevated plate step --rest 90-120 sec

*pike on box if possible *

or shoulder taps!!

*alternate lead hand each step. Start with a small plate, if you are able to complete the set UB and under control, increase height. If not, stay there.

Wall facing plate step ups

Running day !


Run 800m @ 3-5 sec per 400m slower than repeat test

rest 90 seconds

x2 rounds

-- rest as needed between SETS

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