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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

ON A 10:00 RUNNING CLOCK…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

Strength

Back Squat (1x1+ @ 95%)

Back Squat

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
60 Back Squats (185/135)|(135/95)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

KG BB: (85/60)|(60/42.5)

Cool Down

FOR RECOVERY
5:00 Foam Roll Quads

(No Measure)

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