6 rounds of Back Squats, resting 2-3 minutes per round
- Set 1 – 5 reps @ 70-75%
- Set 2 – 3 reps @ 75-80%
- Set 3 – 1 rep @ 80-85%
- Set 4 – 5 reps @ 75-80%
- Set 5 – 3 reps @ 80-85%
- Set 6 – 1 rep @ 85-90%
AMRAP in 8 minutes of
- 45 x Thrusters @ 65lbs
- 45 x Toes to Bar
- 45 x Cleans @ 65lbs
- 45 x Pullups
Results: Back Squats 170-195-220-195-220-230lbs. Metcon 107 reps (45 -45-17). Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps). I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs. Maybe something to try next week.