Tempo Back Squats

IMG_9253

Dynamic movement prep
Group warm up

50 heavy Russians

Skill
Pistol progressions.

Back squats
5-5-5-5-5
70%-75% 80%-80%-85%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod
Run 200
15 burpees to a plate
Run 400
20 burpees to a plate
Run 800
30 burpees to a plate
Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall

 

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