Happy Birthday to Stacy!! 🥳
STRENGTH- BACK SQUATS
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Back Squat
Score = Reps Completed at 80%
Record Weights in Notes
STRENGTH CONDITIONING- “THE SWANSON PROTOCOL”
Push Press
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 10/9ft
