Monday April 30, 2018

STRENGTH

Back Squat - Tempo  

Week 4
4x3 @ 65% - 70%
31x1 ( 3 sec. down, 1 sec. bottom, 1 sec. top)

For the next two weeks we will be focusing on tempo back squats.  By slowing the eccentric part of the squat down we can focus on our movement pattern such as properly hinging at the hips, maintaining an upright torso, and proper tracking of the knees.

These percentages are meant to be a little light to focus on more time under tension.  So don’t rush through these reps.  Take the full 3 seconds to reach the bottom of each squat.

METCON

For Time:
40-30-20-10
Wallballs   14/20
Abmat Situp

Cap = 9 min.

RX+
30/20
GHD