Friday, May 11, 2018

Front Squat for load:
 #1: 1 rep @ 62%
 #2: 1 rep @ 62%
 #3: 1 rep @ 62%
 #4: 1 rep @ 66%
 #5: 1 rep @ 66%
 #6: 1 rep @ 66%
 #7: 1 rep @ 70%
 #8: 1 rep @ 70%
 #9: 1 rep @ 70%
On the Minute x 9:
1 Tempo Front Squat
4 Seconds Down (eccentric)
4 Second Stand (concentric)
This is one continuous motion, where it takes the athlete four seconds to move to the bottom of the squat, where it’s immediate change of direction. However, the concentric portion (standing) is controlled as well, taking a full four seconds to get there.
Rest 3:00
Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats, complete:
Rest 2:00 between sets.
 
For Time:
100 AbMat Sit-Ups
Feet are not to be anchored.

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