Monday 20JAN20

Strength: Starting today, for 6 weeks we will be using our 5RM Back Squat weight from last week and doing
Squat Waves with a % of that weight.

“Wave loading” is a series of sets that build in weight, reduce back to a lighter load, then build again.
This allows us to turn on more muscle fibers, enabling us to lift heavier than we might in a linear loading.
9 Sets of Back Squats at the following %'s of last week's 5RM weight.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest 
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest 
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Each wave of 3 should have about a minute rest in between sets

Metcon:
10 Min EMOM 
Even Minutes: 40 double unders (max of 40 seconds)
Odd Minutes: Row as far as possible
Score = Row meters - double unders less than 200