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Monday | April 3rd, 2023

STRENGTH:
3 Pause Front Squat + 3 Pause Back Squat
*Pause for 1 second in the bottom of each rep
*No Rest between Front and Back Squat. Rack Bar and immediately put on back.
*Build to RPE 8.5 for Front Squat (1-2 reps left in tank) (This is ideally heavier than last week)
—-Then—-
2 x (3+3) @ 90% of today’s lift

CONDITIONING/ACCESSORY:
EMOM 10 of:
ODD: 15/10 Calorie Row
EVEN: 10 Goblet Squats
*Perform Row @ RPE 9 (Very Hard Intensity / Not all out sprint)
*Elevate Heels on a 10# plate for the Goblet Squat to emphasize Quad Focus

***********************************
———FITNESS OPTION———

STRENGTH:
6 Pause Back Squats
*Pause for 1 second in the bottom of each rep
*Build to RPE 8.5 (1-2 reps in tank) (If you were here, this is ideally heavier than last week)

CONDITIONING:
EMOM 10 of:
ODD: :40 Row
EVEN: 10 Goblet Squats
*Perform Row @ RPE 7 ( Uncomfortable. Constant Effort. Can speak in short sentences )
*Elevate Heels on a 10# plate for the Goblet Squat to emphasize Quad Focus

 

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