I'm excited for another awesome day of heavy lifts and hard-core circuits. Are you?
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As you might have noticed, the percentages you're repping out for the strength portion of your workouts are climbing. That's intentional. This program won't just leave you lean and chiseled; it'll help you develop functional strength as well.
Because you're lifting more weight, I'm increasing the rest periods between sets. In order to lift well through every rep, you need to make sure you're recovered before you get back under the bar. After every set, sit down, drink some water, and relax. If somebody needs to work in, let her!
Strength
Back squat
3 sets of 3 reps at 90%, 3 minutes rest
Conditioning
Circuit: 3 rounds
Negative pull-up
6 reps
Single-arm row
10 reps per side
Plank
1 minute, rest 5-10 minutes
Circuit: 3 rounds
Row
400 meters
Dumbbell or kettlebell windmill
10 reps per arm
Ring row
10 reps
Don't forget to write down your back squat weight, your circuit times, what weights you used, and how you felt after finishing the workout.
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