Squat (Dark Horse: Day 3) • 5/12/18
Forgot to post this on Saturday.
-Warm up, 10 min (continuous, 4.5 rounds):
Air Squats: 5 x 10
Jump Rope: 5 x 25
Leg Swings: 4 x 10 each leg
D&B Incline Driveway: 4 x 2
-Strength, 30 min (Giant Sets, 90 sec b/t):
1. Squat (beltless, knee wraps):
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5
385 x 5
2. Sumo Speed DL (beltless/hook): 6 x 3 @ 245
3. Plank: 6 x 30 sec
** 7 min rest between**
-Volume (80% of 5RM, a/b 2-3 min b/t):
305 x 10 (AMRAP)
305 x 10
305 x 7
305 x 3
**5 min rest between**
-Dynamic (50% of 5RM, 10 min EMOM)
10 x 3 @ 190
*No assistance work today. Pretty burnt out from all the reps plus I was working in yard before this workout.
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