Test day number 2!

 

STRENGTH TEST:

5RM Back Squat

* Calculate your warm ups off the 5RM you tested 4 weeks ago…

– Set 1 – 60% 5RM for 5 reps

– Set 2 – 75% 5RM for 4 reps

– Set 3 – 85% 5RM for 3 reps

– Set 4 – 95% 5RM for 2 reps

– Set 5 – 102-105% 5RM for 5 reps

(1st test set)

– Set 6 – 105-107% 5RM for 5 reps

(2nd test set)

– Set 7 (If necessary)

(20 minutes to test out)

 

WORKOUT:

“KB Madness”

12 Sumo DL High Pulls (53#/70#)

9 RUSSIAN KB Swings (53#/70#)

(All parts of the bell past head height)

6 KB Front Rack Reverse Lunges (53#/70#)

* As many rounds as possible in 6 minutes… Sprint! 🙂 *

 

If needed scale the loads down to 35#/53# since this is a core intensive workout…

 

Be careful not to overextend during your Sumo DL High Pulls, protect your lower back!

 

POST YOUR BEST BACK SQUAT WEIGHT (AND IF IT WAS A PR) AND TOTAL ROUNDS PLUS REPS TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

You may also like these workouts
MONDAY WORKOUTMONDAY WORKOUT

Leave A Reply:

No comments yet.