Wednesday, 2/6

Tempo Back Squat

Building upon last week.

5 Sets of 2 Repetitions
*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 - 63%
Set #2 - 65% 
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.

"Sole Cycle"

3 x AMRAP 5:00's, resting 5:00 between:

"Sole Cycle" Part #1
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (155/105)
27/21 Calorie Assault Bike Or 35/25 Row

Rest 5:00

"Sole Cycle" Part #2
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike Or 35/25 Row

Rest 5:00

"Sole Cycle" Part #3
AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike Or 35/25 Row

Three separate scores, all being total repetitions. The system will compute the sum total.
All rounds have the same repetitions per round, with only the weights changing.

Body Armor

Part A)
5x5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups

Part B)
100 Banded Good Mornings - Video
100 Banded Pull-Aparts - Video

Freddy HansenComment