Strength: Tempo Back squat: Warm up 5/7 min then:
5 sets of 5 reps – 24X3
WORK UP TO HEAVY 5th SET of 5 REPS
The First Number – The first number refers to the lowering (eccentric) phase of the lift (3 seconds)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift. (2 seconds)
The Third Number – The third number refers to ascending (concentric) phase of the lift (X = fast as you can)
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. (2 seconds)
WOD
5 Rounds for time of:
-10 Wall ball shots @20/14 – 9’/10’
-5 Snatches @135/95
-10 Pull-ups (RX+ 5 Bar muscle-ups)
Afterburner: 3 sets of 10 / 4 count flutter kicks
