Back squat!

 

INJURY PREVENTION:

50 Controlled Band Pull Aparts (Small Red Band Only)(2:00)

* Make sure to set your shoulders down and keep the band tension constant throughout

 

STRENGTH:

2 Rep Back Squat

* Work up quickly to a heavy or possibly maximal set of 2 reps if you’re feel great and coaches give you the go ahead

* Warm ups:

60% for 5 reps

75% for 3 reps

85% for 2 reps

90-95% for 2 reps (If this feels rough then call it a day)

90-100% (96% or more for 2 is a rep max PR)

1 additional set if the prior one was pretty easy, but be smart… If it was a grind, but you PR’d take the win and move on…

 

WORKOUT:

6-10 Deadlifts (153/225#)(55-60%)

3-6/6-9 Hand Release Push Ups

* 6 minute AMRAP… Remember the goal on these shorter ones… Rep cycle times need to be pretty high so pick a rep scheme that allows you to do a round every 45-60 secs at the absolute slowest…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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