STRENGTH:
1 Pause Front Squat + 5 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 n back.
*Build to RPE 9 for Front Squat (1 rep left in tank) This is ideally heavier than last week. As a note, this is also the LAST WEEK of this particular progression. It will change next week.
—-Then—-
2 x (1+5) @ 90% of today’s lift
CONDITIONING/ACCESSORY:
Every 1:30 x 10 (15:00)
ODD: 15 Single KB Bentover Row + 15 KB Taters
EVEN: 1:00 Max Calorie Row
*RX = 53/35, RX+ = 70/53
***********************************
———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)
CONDITIONING/ACCESSORY:
Every 1:30 x 10 (15:00)
ODD: 15 Single KB Bentover Row + 15 Goblet Squats
EVEN: 1:00 Max Calorie Row
