3.16.17

Warm-Up: 
1. DeFranco's Agile 8
2. 3x
30 KB Swings
10 Single Leg KB Deadlift

___________

  1. Squat- warm up from 40% of max up to an 8RM.  As the weights start to feel like an "8" on a 1-10 scale, put on a belt.  Add weight slowly until the weight feels like a "10", then stop.
  2. Take about 10% off.  Over the course of about 20 minutes, do sets of 8 at your own pace.  When these reps reach a "10", stop. 
  3. Romanian Deadlift- 3-5 sets of 10, by feel.  
  4. 120 minute Ruck, 50-60 lbs load
Posted on March 12, 2017 .