Wednesday GS&C
Tempo Back Squat 5-5-5
Tempo @31X1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Scaled Option:
For time:
Row, 750m
40 Thrusters, 45/35 lbs
30 Jumping Pull-ups or Ring Rows