Warm up:
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
8 Back Squats (Light Weight)
6 Back Squats (Moderate Weight)
...Keep building in sets of 3-4 until you reach 55%
- Barbell should come from a rack.
- Pauses between reps are permitted with the bar held in the back rack position.
- Score: Enter weights used for each set.
Back Squat 2min x8
6 Sets:
Set 1: 10 Back Squats @ 55%
Set 2: 8 Back Squats @ 65%
Set 3: 6 Back Squats @ 75%
Set 4: 10 Back Squats @ 60%
Set 5: 8 Back Squats @ 67%
Set 6: 6 Back Squats @ 77%
Circuit
Stimulus:
Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.
Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.
2 laps
First lap 3 sets
2nd 2sets
35:20
Def, reverse lunge (heel on plate. )
DB incline chest press
Pistol squats
KB press with iso hold at the top 40/25
DB Bosu SA Plank fly combo (flig trainer over for harder option)
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