Monday 30th July 2018

SQUAT / STEP UP

Back Squat:
1-1-1

Front Squat:
1-1-1

Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.

Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.

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Exposure 8 of 8

4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support

Scale to a :30 Prone Ring Support for those that can’t do a mature hold.

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