TUESDAY 29 August 2023

Warm-up
2x
10 PVC GM

10 PVC Back squat (1st round – 1second pause. 2nd round – no pause)

15 Second squat hold

10 Air squat

7m Duck walk

20s Pidgeon (e.s)

10 Sit-up

S&T (25 minutes)
4 sets of 3 pause back squat (1s)

Start at ~50% of 1RM squat and work to a heavy set. Pause 1 second at the bottom (try to drive out of a completely static position, no bounce)

Then

3 sets of 3 back Squat

Start at ~65% of 1RM and work to a heavy set (focus on controlled decent and explosive drive)

Then

2 sets of 15 back squat

At 40% of 1rm. Keep as unbroken as possible, quick re-rack to maintain position is allowed.

Workout
40-30-20-10

Goblet alt reverse lunge (22.5/15)

Weighted sit-up (10/7)