WU 3 rounds not for time
10 Wall Squats
10 Down Dog To Pigeon
10 Lunges
Then
Work Up To %
“Back Squat
5×3 with 2 sec pause @70-80% of 1RM
if you don’t have enough weight to hit 70-80%, increase the pause to 5 sec
Take 5 Min To Warm Up Your Front Rack With The Bar Or Band
Front Squat
3×8 @ 60-65%
if you don’t have enough weight to hit 60-65%, add a 3 sec pause”
No Equipment
”
Yoga
or
3 Rounds:
1 min Push Ups
1 min Super Man Hold”
Had more fun then I expected. Probably because I had low expectations for my weights. 😁 Did 105# and 75#
Did 3×3 of each at a little more than 80%, no pauses. Definitely could have used the gym atmosphere for this, lifting heaving solo is tough
Did this as prescribed, back squat at 175#, front squat at 145#.
I did front squats at 65#, no pauses.
Didn’t have a way to get the bar on my back safely so I worked on deadlifts instead. Found a heavy deadlift at 185#, then did 5*5 at 135#.
Back squats at 265lbs, 2 second pause
Front squats at 165lbs, no pause