Strength WoD 

A: For Load Back squat, 5 x 5  (wk2)

• This is week two of a program. Men add 5kg & Women add 2.5kg on from last week.
• Last week we asked you to start at 70% of your 1RM. If you missed last week or spent last week establishing a 1RM then today is your start week. You start at 70%.
• Use the same load across all working sets. Do NOT keep adding load per set.
• Rest as needed between sets.
• Trust in the process & follow our guidance.

. B: For Load Front Squat, 3 x 5

• Take your Back Squat number & Men reduce it by 20 or 25kg. Women reduce it by 15 or 20kg.
• These are meant as "Drop-Sets" so should feel very doable. NOT rough going at all.
• Same load across all three sets.
• Rest just 60 secs between sets

. C: Finisher,  Tabata "Bottom To Bottom" Air Squats

• A Tabata interval is 20 Seconds of MAX reps followed by 10 Seconds of rest. Perform this for 8 intervals total recording all reps along the way.
• Little twist is that in the 10 Second "rest" time you are to hold the bottom position of your Air Squat! Hence "bottom to bottom"!!

. Post all loads & Tabata score to Beyond The Whiteboard.

Clarence belting out those heavy Kettlebell Swings yesterday.