Monday, December 19th

Strength: Tempo Back Squat – 65-75% 5×3 1 rep 5 second negative 1 rep 3 second negative 1 rep full speed

Squats – 3 different tempos for 3 reps, so lets really feel the difference in control and power across the reps. % is a target, but those that may struggle with control or tempo may not make it to 75%.

3RFT (16 min cap) 20 Overhead Squats 75/55 15 C2B Pull Ups 20/15 Cal Row 15 Box Jump Overs 24″/20″

Workout – large amount of reps on the overhead squats, but we’re going to want to try and hang on to the bar for an unbroken set or two sets tops! Consistent pace across the board here, knowing our legs may gas out between the squats, row, and box jump overs.