180423

El Barto
AMRAP 15:
15 Burpees
15 Wall Balls @ 20/14
15 Box Jumps @ 24/20
15 Kettlebell Swings @ 53/35

4+7 Rx

Squat Waves – Week #4
Each set to be completed “On the 3:00”:
Building upon last week, with our final iteration with this repetition scheme.

Wave #1

Set #1 – 6 Back Squats @ 71% of 1RM Back Squat

Set #2 – 4 Back Squats @ 76% of 1RM Back Squat

Set #3 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 76% of 1RM Back Squat

Set #5 – 4 Back Squats @ 81% of 1RM Back Squat

Set #6 – 2 Back Squats @ 86% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 81% of 1RM Back Squat

Set #8 – 4 Back Squats @ 86% of 1RM Back Squat

Set #9 – 2 Back Squats @ 91% of 1RM Back Squat

135×8

205×8

225×8

Estimated 1RM: 365

260×6

280×4

300×2

280×6

300×4

315×2

300×6

315×4

335×2

—————

225×10

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