7/16/2014 Backsquats/KB-PushupEMOM

Fitness

A. Backsquats 4 reps x 6 sets 50% 1 RM and go up

B. EMOM Ladder

1 Kettlebell Swing 70/53/44/35 Pick # you can go AMERICAN

1 Pushup (Hr-perfect plank)

**Add 1 rep to each every min**

Competiton

A. Squat Snatch, build to a tough double – 5 sec reset b/t reps

B. Back Squat @ 20X1, 4 reps @ 75% RM x 6 sets, 3 min

C. GH Raises @ 50X0, 5-6 tough reps x 6 sets, 2 min – make them tough, adjust hand position, add load, etc.

D. Airdyne, 5 min @ 90% x 2, 5 min walk/rest – Go hard and steady

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