Monday 5/5/14 – Performance

Workout of the Day
A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
20 Back Squats at 70-80% of 1RM
20 Kettlebell Swings (24/20)
20 Sit Ups
20 Kettlebell Swings (24/20)
20 Back Squats at 70-80% of IRM

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