Tempo Overhead Squat (for control and warm up)
5 Sets of 1
Tempo:
7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand
Build to a moderate.
Back Squat Waves (Week #2)
#Waves 1
Set 1: 6 Reps at 74% of 5RM
Set 2: 4 Reps 80%
Set 3: 2 Reps 85%
-3 Minutes Rest-
#Waves 2
Set 4: 6 Reps 80%
Set 5: 4 Reps 85%
Set 6: 2 Reps 91%
-3 Minutes Rest-
#Waves 3
Set 7: 6 Reps 85%
Set 8: 4 Reps 91%
Set 9: 2 Reps 97%
Conditioning
“Power Move”
AMRAP 10 mins:
6 Power Snatches (40/25 kg)
9 Overhead Squats (40/25 kg)
12 Kettlebell swing (24/16 kg)