John grinding through those pistols!
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Weightlifting
Every 2 Minutes, for 10 Minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
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Metcon
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar