Wednesday, 1/30

Tempo Back Squat

5 Sets of 2 Reptitions
*7 second descent, 3 second pause in bottom. 

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

Set #1 - 60%
Set #2 - 62% 
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.

"After Party"

1-2-3-4-5-6-7-8-9-10: DB Front Squats
30 Double-Unders after each round

Rx Dumbbells - 50's/35's

Gymnastic Conditioning

5 Rounds, Not for Time:
6 CTB Pull-ups
8 Box Step-Ups (50's/35's, to 24"/20" boxes)
12 Handstand Pushups

Not for time, but for quality effort and practice.

Freddy HansenComment