Strength 1
Back squat
“Death by..”
Strength 2
Yates Row
3 x 15
Optional Cashout/Accessory Work
EOMOTM x 6 (only 3x)
20 sec wall sit (no weight)
10 Rus KB swings (heavy.. 1 or 2-KB)
**Two weeks ago we did sets of 10 back squat at 75% of your 1RM. Today we’re going to load up the bar with that same weight and do a ladder up to 10.. that is, if you make it that far. Normally a ‘death by X’ workout is completed with a running clock by doing 1 rep on minute, 2 reps on minute 2, etc, until you can no longer complete the prescribed number of reps in that minute. We’ll still run the clock for the earlier rounds to give you a *little* more rest, but in rounds 6-10, if you’re sharing a rack, try to pull the lifeless bodies.. I mean, move out of the way as quickly as possible so the next person can get there chance to experience near death.
And then some Yates Rows. Reverse grip on the bar. Use your lats, not your traps. Cashout is always fun stuff to do, but if you did Part 1 correctly, you’ll skip this.
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