Wednesday 101018

Back Squat


The first three reps of each set are performed with a 3 count pause at the bottom.

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the remaining set.

3 Rounds For Time:

21 Dumbbell Deadlifts, 50#/35#

100' Dumbbell Walking Lunge, 50#35#

TIMECAP: 11:00

GEAR: 2.5

Extra Work: Prehab Circuit 2

4 Sets:

Row 1:00, easy pace

12 Supermans 

50' Walking Lunge 

10 Banded Monster Walk/side 

Notes Superman: Pause and squeeze at top. Lunge: Focus on a smooth, controlled eccentric.