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