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2 Round:
–10 Bootstrapper
–6 Pause Squat (:03sec pause at the bottom)
–:30sec Bent Knee Hollow Hold
–6ea Goblet Split Squat
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Good Morning
–5 Tempo Back Squat
–5 Back Squat
Specific Barbell Warm Up 1x:
–6 Pause Back Squat (:03sec pause at the bottom)
Pause Back Squat For Load:
– :03 sec pause at the bottom of each rep
Heavy Day Scaled Version:
Same
Heavy Day Minimal Gear Version
DB Pause Squat
5 x 3-5 reps depending on load
-:03 sec pause at the bottom of each rep
Heavy Day Bodyweight Version 3-4 Rounds:
8 Bulgarian Split Squat + :10sec Pause at Parallel (right)
8 Bulgarian Split Squat + :10sec Pause at Parallel (left)
10 Alt. V-Up or Hollow to Tuck + :15sec V-Sit Hold
8 Feet Elevated Single Leg Glute Bridge + :10sec Hold at the top (right)
8 Feet Elevated Single Leg Glute Bridge + :10sec Hold at the top (left)
Use 70% of your max for the day and complete Max reps in :60 sec
Every 3min x 6min: (2 Rounds)
–2 x 10ea Single Leg Dumbbell Deadlift + Arnold Curl
–2 x 10ea Single Leg Hinge + Dumbbell Row
