Leg Day 10/11/17


Back Squat 5×5 at 75% 1RM

For 3 cycles:
AMRAP in 5 mins of:
Row 250 m
12 Kettlebell Snatches 24/16 kg
12 Pistols (Alternating Legs)

Rest 1 min between each cycle.


Today we Squat 06/11/17


Back Squat 7-7-7-7

For 5 cycles:
AMRAP in 3 mins of:
6 Hang Squat Snatches 95/65 lbs
9 Chest-to-bar Pull-ups
12 Wallball Unbrokens 20/14 lbs
Rest 1 min between each cycle

“Squat” month commences Next Week

We have been very consistent with ensuring that we have been deadlifting once a week for the past while. Almost everyones numbers have improved through this lift now to set a focus onto the back squat.

During the month of November I have programmed two periodised squat days. The aim is to increase everyones back squat numbers. Days will still be random however the method will follow a set rep structure.

We will test early next week and retest at the end of the month. If you are wanting to improve your squat make these days your “go to” days to train. Alternately find a different time to squat if you cant make a particular session.

Wall Ball Relay 26/10/17



Back Squat 3-3-3-3


Working in pairs, 6 rounds for time of:
Wall Balls
Run 400 m

1 partner runs whilst the other wallballs. Both partners complete 6 of each.

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