FK.DW Saturday 180709

Some heavy work planned today. First up, bench press drop sets followed by back squats equal to 20 times your single rep max.

Buy In

L-Sit Progression

Strength

Bench Press drop sets, 10, 8, 6, 4, 2

Using your 10 RM weight (about 75% of your 1RM) perform 10 reps. Rest 90 seconds and the perform 8 reps. Continue down the ladder. Use the same weight throughout.

Conditioning

Back Squats for 20 x 1RM
Choose a weight and squat it as many times as it takes to equal 20 times your single rep max effort. You may not change weight after you start. Any re-racking constitutes the end of a round, any failure constitutes the end of a round. You need to record total rounds and time to completion.

Cash Out

PNF Stretching and Foam Roller work (you may need it!)

Post weights/rounds/times to FK.UK.

Have Fun!