Weightlifting/Barbell Cycling Exponential EMOM Week 4/4
Back or Front Squat
5 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights
3 reps, EMOM 5, at 70% 1RM
1:00 rest, change weights
2 reps, EMOM 5, at 75% 1RM
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 85%
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 90%
Odd Object Conditioning, Short/Sprint Duration
“Ball Buster”
AMRAP 7:
10 med-ball power cleans
10 wall-balls
Med ball:
SC=light to medium ball, RX=20#/14#, RX+=30#/20@
Muscle-cleaning is acceptable for today, but bicep-curling isn’t.