Warm-Up:

Foam Roll Quads / Abductors
Couch Stretch
Pigeon Pose

3 Rounds
10 Alternating Step Ups to a Box (Front rack bar / weighted if possible)
10 Roll Outs

Strength:

set 1: 3 reps
set 2: 2 reps
set 3: 1 rep
set 4: 3 reps +10 lbs from set 1
set 5: 2 reps + 10 lbs from set 2
set 6: 1 rep + 10 Lbs from set 3
set 7: 3 reps + 10 lbs from set 4
set 8: 2 reps + 10 lbs from set 5
set 9: 1 rep + 10 lbs from set 6

Week number five of our squat waves. This week the rep scheme changes again, this time we are going 3-2-1 AND pausing for a 1-2 second count at the bottom of each squat; just long enough to eliminate any bounce out of the hole. If you have been keeping track, you should use the same weights as week 1, if you have not been keeping track, reduce the weight by 20-40 lbs. This week is suppose to be on the lighter side where we are focussing on, (as always!!), form and pausing at the bottom. We will testing out our 1 rep max back squat next week.

Conditioning:

600m Run
21 KB Swings
21 Goblet Squats
400m run
15 KB Swings
15 Goblet Squats
200m Run
9 KB Swings
9 Goblet Squats

Rx:
70,53

Level 2:
Scale to a weight that you can go unbroken throughout the workout with.

Level 3:
Scale to a weight that you can go unbroken throughout the workout with.