Blog

5RM Back Squat…November 8, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch each leg

5 slow and lows

10m duck walk

10m Samson stretch

10 beat swings

5 berzerker lunges

10 good mornings

10 kipping beat swings

:30 calf stretch

:30 couch stretch/leg

Strength

Back Squats

WORK UP TO A 5 RM.

You already did 5×5 at 80%, so you know you are capable of 5 reps at that weight. Maybe shoot for a 5 RM at your 85-90%?!

Metcon

FOR TIME:

21-15-9

Burpee Box Jump Overs (24″/20″)

Thrusters (95/65)

15 minute cap

Leave a Comment

Your email address will not be published.

Related Posts

1/11/2021

Swamp City Fitness – Olympic Weightlifting Warm Up PVC warm up Squat Position...