Back Squat + Box Jump prog 2.2 Strength
5 x every 4 min
3 + 3
weight: 75% + add 1-3kg to 11.4.
height: 80% of max hight (30.4)
Goal & Intensity:
Improve squat depth, leg strength, and explosiveness.
RPE: 7/10 – controlled but challenging.
Execution:
5 rounds, every 4 minutes:
3 pause back squats with a 3-second pause (3 reps) + 3 box jumps
75% of back squat + 80% of max jump height (from April 30)
Progress:
Add 1–3 kg compared to the last time (April 11).
Tip: Focus on squat depth and movement quality.
It's okay to use the same or even lighter weight than on April 11.
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