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TEMPO BACK SQUAT

"Flight or Fight"

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Workout

MONDAY 12.30.19

"Silverback" Week 7: - - - - - - - - - - - - - - - - DELOAD WEEK: We'll be de-loading from Wednesday, December 25th through Thursday, January 2nd. Full volume training will resume on Friday, January 3rd. Holiday Week Schedule (12.30.19- 1.5.20): Monday- 12.30.19 Regular Class schedule *7:30pm ON RAMP canceled ed Tuesday- 12.31.19 6:00am- WOD 9:30am- WOD 4:30pm- WOD **all other classes canceled. Wednesday- 1.1.20 Happy New Year 2020 *CLOSED Thursday- 1.2.20 6:00am- WOD 9:30am- WOD Noon- WOD 4:30pm- WOD 5:30pm- WOD 6:30pm- CANCELED Friday- 1.3.20 6:00am- WOD 9:30am- WOD Noon-WOD 4:30pm- WOD 5:30pm- WOD 6:30pm- CANCELED Saturday- 1.4.20 8:00am- WOD 9:00am-11:00am- OPEN GYM Sunday- 1.5.20 10:00am-12:00pm- Open Gym **Regular schedule starting Monday 1.6.20.

WU:

MOBILITY
Medicine Ball Thoracic Opener: 2-3 Minutes
Pigeon Pose: 2-3 Minutes Each Side
Lats Foam Roll: 1-2 Minutes Each Side

ACTIVATION
500 Meter Row
40 Seconds Spiderman + Reach
30 Seconds Samson Stretch
20 Air Squats
10 Lateral Box Step-ups (5 Each Leg)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

1: TEMPO BACK SQUAT (5X3)

5 Sets:
1 Tempo Back Squat
2 Back Squats

STIMULUS
On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand
This tempo helps us focus on positioning, improve body awareness, and build strength
These percentages are based off your 1RM Back Squat
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

1: "Flight or Fight" (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

STIMULUS
20's across the board in today's conditioning piece
With two barbell movements at the same weight, we'll choose our loading based on the hang power snatch
This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout
Since we have regular box jumps, stand to full extension at the top of each rep
We can expect to complete around 3+ rounds over the 20 minutes of work

Whiteboard:

Monday, December 30, 2019

Male Clients