120616 Back Squats; Diane

Buy in:
5 min jump rope
5 min DROMs
Foam rolling

Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3


Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28

Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04

Cash out:
3 x 12 V-Ups

Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.