SQUAT MONDAY

Squat Monday
Weightlifting
Pause Back Squat (7×1)
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.

Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%

Rest 60s between sets. All repetitions taken from the rack.

Squat Therapy (2 x 30-60sec)
2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.

Metcon
Metcon (Time)
3 Rounds:
800m Run
40 American Kettlebell Swings (53/35)
40 Wallballs (20/15)

SQUAT MONDAY

Squat Monday  May 13, 2019

Squat Monday
Weightlifting
Pause Back Squat (7×1)
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.

Set #1 – 58%
Set #2 – 60%
Set #3 – 62%
Set #4 – 64%
Set #5 – 66%
Set #6 – 68%
Set #7 – 70%

Rest 60s between sets. All repetitions taken from the rack.

Squat Therapy (2 x 30-60sec)
2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.

Metcon
Metcon (Time)
3 Rounds:
800m Run
40 American Kettlebell Swings (53/35)
40 Wallballs (20/15)