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