10.15.18

“Don’t have $100 shoes and a 10 cent squat.”-Louie Simmons.

Fitness

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare 3RM squat on 08.27.18

with a constantly running clock set for 15 min perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps pullups

-3 min. max reps burpee box jump overs “24m “20f

-3 min. max reps toes to bar

*compare to 08.31.18

Sport & Performance

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare to 3RM squat on 08.27.18

with a constantly running clock set for 15 min. perform:

-3 min. max cal. on bike

-3 min. max reps bar muscle ups

-3 min. max cal. on rower

-3 min. max reps handstand pushups

-3 min. max reps wall ball #20m #14f

*compare to 08.31.18

post loads and total reps to comments

Who is gonna ring that bell this week?