WEEK 9 - SQUAT

 Julianne and Rachel with some DB hang power snatches

Julianne and Rachel with some DB hang power snatches

* You will notice we have started posting modified versions of workouts today. From here on out there will always be 2 versions/options. As well, we understand that not everyone has a max effort lift (1RM, 3RM, 5RM). We will indicate what the set should feel like under the lift. *

Pause squat 4x5 @ 75%
* The effort put into the lift should feel about a 7 - 8/10. Meaning you should be able to squat 2 - 3 more reps after your final rep. *

AMRAP 12 minutes
200m plate run
20m walking lunge with a plate
20m bear crawl
20m broad jump

MODIFIED:
AMRAP 12 minutes
200m run
20m walking lunge or 20 squats
20m bear crawl
20m squat jump and step forward 2-3 steps

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Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada