Back Squat + Box Jump prog 2.5 Strength
5 x every 4 min
3 + 3
90% + 80% of max hight
add 1-3 kg to 22.4.
3s. hold at the bottom
Goal & Intensity:
Final dose of strength and explosiveness before next week’s testing day.
Execution:
5 rounds, every 3 minutes:
3 pause back squats (90%) + 3 box jumps (80% of your max height).
Progress: Add 1–3 kg compared to your 22.4. session, as long as your form stays solid.
Tip: Control the pause and explode straight up — focus on quality over quantity.
RPE: 8/10 – final heavy day before tapering
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