Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For
DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”
Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!