3rm backsquat

Monday

A. Back Squat 5×3 building to find your 3rm for today. *after warmups, goal would be to finish at 101%+ of your 3rm from week 1 loading for working sets would look something like this: Empty bar x8-10, 45-55%, 55-65, 65-75, 85-95, New 3rm. Click HERE for previous results! B. Reverse crunch skill work: https://www.powermonkeyfitness.com/videos/core-abs/reverse-crunches […]

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Monday

Session 7: This will be an 8 week cycle emphasizing strength biased days (squat, pull, push) along with speed strength- olympic lifts and heavier metcons: read more here.  While still concentrating on strength, the core workouts will be couplets and triplets producing better GPP: read more here.  Each week will have 1 longer (15+ min) workout that will

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