Tempo Back Squat (5 x (2 Tempo + 6 Regular) @ same weight)
8 total reps each set (2 tempo, 6 regular). Aim for same weight as last time if you can or drop down slightly so that you can finish all 8 reps each set.
This is the focus of today’s training; should take 25-30 minutes to complete (take ~10 mins to build to working weight, then rest 2:30-3:00 between all working sets). Optional: 20-30 sec Wall Facing Handstand Hold between sets
NOTE: This is the LAST week of volume back squats for this cycle so don’t miss out, this is where you will really see those gains!
With a running clock —
Complete in any order, resting 90 sec between each movement
1 Min Heavy Sled Push (continuous)
1 Min Max Cal Air Dyne
1 Min Max Sit-Ups
Score is total Cal + Sit-Ups. Record sled weight to comments
Cash-Out / Cool Down
50 (each side) Russian Twists w/ light plate or med ball [make sure you are actually twisting your torso and not just moving the hands]
then, leg recovery:
Lax Ball Glutes/Hamstrings – 2 min/leg
Barbell Smash Quads – 2 min/leg