Back Squat + Box Jump prog 2.3 Strength
5 x every 4 min
3 + 3
80% + 80% of max hight
add 1-3kg to 14.4.
Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution: Spend 15 minutes to warm up and built up to work weight. Then:
5 sets every 3 minutes:
3 pause back squats (80% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 14) if form stays solid.
RPE: 7–8
2 more sessions like this to go. Test day for 3 Rm 2.6.
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