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A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Increase 5-10 lbs from last week. These are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.

B. 5 rounds for time of:

12 KB front rack split squats per leg (switch arms when you switch legs)

12 strict toes-to-bar or strict knee raises

2 laps (of the gym) suitcase carry (heavy).

C. 4 max effort sets of arch holds.