Warm-Up: 5 min to Work up to a High Box Jump (NOT a 1 RM)
Back Squat
*TM = 90% of New 1 Rep Max
Warm-Up Sets:
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .75) x 5 Reps
Set 2: (TM x .85) x 3 Reps
Set 3: (TM x .95) x 1+ Reps
Assistance: 5 Rounds
A1. Back Squat x 10 Reps (50% of TM)
A2. Russian Swings x 10 Reps (Heavy)
Core:
3 x 10 Strict Knees to Elbows (or Knees to Chest)
3 x 10 Supermans
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