Strength:

Back Squat Waves

The goal here is to climb in weight gradually. set 1 will be light, set 2 light to moderate, set 3 moderate.These first three sets will be the foundation of which the next 6 sets build off of. Don’t get carried away. We did this last Monday. You should increase your weights by 5-10 total pounds per set. Remember, you were suppose to be conservative last week so an increase in weight should be manageable.

set 1: 6 reps
set 2: 4 reps
set 3: 2 reps
set 4: 6 reps +10 lbs from set 1
set 5: 4 reps + 10 lbs from set 2
set 6: 2 resp + 10 Lbs from set 3
set 7: 6 reps + 10 lbs from set 4
set 8: 4 reps + 10 lbs from set 5
set 9: 2 reps + 10 lbs from set 6

Conditioning:

Boat Race
3 Rounds
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds