Workout of the day

Workout of the day

Monday, June 3rd 2024

WARM UP

2x

200m run

10 reverse lunges

:30 Plank Hold

MOVEMENT/MOBILITY – BB

*grab barbell

:20 inactive deep squat

:30 Pigeon

:30 barbell smash quads / side

:20 active Squat Hold

:30 v sit forward fold

5/5 Spiderman Rotations

:20 Lunge Hold knee 1″ off floor

10 back squats

PRIMER – barbell

5 back squat w/ :03 pause in bottom @ first warm up weight

STRENGTH

E2M x 4

4, 3, 2, 1 Pause Back Squat

start @ 65% and build to a heavyish pause single (leave some in tank for 20 rep max, as that is the main focus here)

+ rest as needed

20 Back Squats @ heaviest weight of cycle. Max Out

NOTES – Last week of this

LEG CONDITIONING

2 Sets

1:00 Wall Sit

50′ OH Walking Lunge (L) (50/35)

15 Goblet Squats

50′ OH Walking Lunge (R)

1:00 Wall sit

Rest 2:00 between sets

Notes

Choose DB weight you can do at least 25′ unbroken, goblet squats unbroken

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