Brian and Roman giving Rana a little encouragement. Sometimes you just need a buddy (or two) to help you push through.
101 & 201
A. Back squat, 6x4-5@80%, 2:30 clock
Notes: Last week of our accumulation phase. We'll mix it up next week. If you can get 5 reps, go for 5. Otherwise keep it at 4. No missed reps.
B. Russian KB swings, 3x15 heavier than last week or 3x15-20 same weight as last week, 2:15 clock
Notes: If you go up in weight from last week, keep the reps the same. However, if you keep the weight the same, increase the reps. It's got to be one or the other.
rest 4 min
Notes: To be clear, you'll do the 15-12-9 twice, with a 4 minute rest between each. Push it on this. Don't hold back. If your aerobic system is up to par, you should be able to recover enough to at least match your first time.
Post loads and times per set to Facebook.