140818 Outlaw Power Squat & Bench Cycle

Beginning Squat and Bench cycle. All weights will be based on training maxes for current 1RMs.

High Bar Back Squat 1RM = 270; TM = 90% = 243#

Bench Press 1RM = 220; TM = 90% = 198#

Warm up:
3 min Airdyne
5 min DROMs
KB Goblet squat x 8
Bulgarian Split Squat x 8

Power:
1) High Bar Back Squat 6 x 2 @ 80%
95 x 5, 120 x 3, 145 x 5, 170 x 3, 195 x 2 x 6

Conditioning:
9 rounds for distance of:
Run 2:00
Walk 2:00
Distance 2.6mi