Sunday 121014

I May Not Know Diddly… But I Know Squat

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Strength
back squat (HB): 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 2 @ 90%, 1 x 2 @ 95%, 2 x 1 @ 100%, rest 2-3 minutes

Note: Based on heavy/not maximal HBBS from last week.

Strength/Skill
NOT for time:
5 rounds
1 deadlift @ 80-90%
bike (AD): 30 second sprint @ 95%
5 banded bench press, heavier than last week

Note: You may add weight to your deadlift as you go. Begin with 80% of your 1RM but do not exceed 90%. Bench press bar speed should be fast!

Conditioning
3 rounds
run 400 meters
15 squat snatch @ 75/55#
9/6 hspu
rest 3 minutes

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