Fri Nov 4 "Negative Nancy"

Workout of the day

Move

15 DB Front Squats
2400/2000m Bike
12 DB Front Squats
1800/1500m Bike
9 DB Front Squats
1200/1000m Bike
6 DB Front Squats
600/500m Bike
3 DB Front Squats

1) Back Squats: 3-5 Sets x 1-3 Reps @ 80-85%

2) “Negative Nancy”

21 Overhead Squats @ 95/65
2400/2000m Bike
18 Overhead Squats
1800/1500m Bike
15 Overhead Squats
1200/1000m Bike
12 Overhead Squats
600/500m Bike
9 Overhead Squats

Stimulus

1) Build to a heavy single/triple and stay there for up to five sets

2) Reduce weights to keep squats unbroken and recover on the bike. 20 Minute Cap