Strength Training:
Front Squats (4x4 @ 75%, max reps on last set):
- 3-Second Paused Reps: 45x10, 95x5, 135x4, 185x3, 225x2, 275x1 (no belt)
- Work Sets: 235x 4, 4, 4, 8 (No belt on the 1st set)
Box Jumps @ 36":
- 6x3 (immediately after each warm up set of front squats)
Ring Rows (5x10):
- Warm Ups: 0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets: 15x 8, 8, 8, 8, 7 (stay at this weight and try with a vest next week)
Barbell Hip Thrusts (3x 8-10):
- 330x 8, 8, 8
Conditioning:
AMRAP in 10:00 of:
- Barbell Rows @ 115 (strict)
- Burpees
Score: 12 full rounds + 2 rows
I'm trying to fix my squat, which has been sucking lately from a mobility and flexibility standpoint. I'm doing paused reps on my warm up sets, mobility work for hips and hamstrings immediately post training, and then at night I'm trying to get in 30-45 minutes of deep stretching.
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