20 slow Air Squats
Str. : High Bar Back Squat (5@50%, 5@60%, 8@70%, 5@80%, 3@85%, 3×2@90%)
Week 2 of Squats.
Things we learned from week 1.
1. Some may need a better Warm-up, so I’ve written in a few sets at a lower %.
2. Staying at very high %’s will wake the legs up versus making 40 # jumps every lift.
And the single factor affecting why you missed the 3×2 @ 90% lifts last week…
3. Time management. Make your lower % lifts with 1-2 minutes rest between sets allows for making the higher % lifts with 3-4+ minutes rest between sets. Use your largest amounts of rest where needed. So, Rest 1-2 minutes between 50%-70% lifts, and 3-4 minutes between your 80%- 90% lifts. All time Dependent.
Cond.: Metcon (5 Rounds for time)
3-5 rounds for time of:
Row 20 Calories
Row 10 Calories
Rest 3 minutes between each Round.
Points of Performance:
Row: Raise the damper above what you normally pull. However, there is no reason to go above 8 on the damper. Try to achieve 1 cal per stroke. After Round 1, try to achieve each calorie section in the same amount of time.
Run: Go hard. It’s gonna hurt.