Tuesday, December 10th - Back squats and Pull Ups

M-1: Back Squat 5 - 5 -5 -5 *3 Second pause in *Goal is finding a challenging but technically sound weight. Mechanics over total weight lifted. Athletes should be going off of feel. If it doesn't feel good. Having them work at a weight that is "heavy" but technically sound for that day is what will provide the best progress for that day. *Be stubborn about those 3 second pauses. Weight will be challenging at a lower percentage of their 1RM, but that is the point. Working positioning under prolonged tension.

M-2: For Time 21-15-9 Strict Pull Up Strict Press (75/55) Option A: Strict Pull Up Strict Press (75/55) Option B: Banded Strict Pull Up Strict Press (45/35) Option C:

15-12-9 Banded Strict Pull Up Strict Press Gear 2 Target Time: 5:00 - 10:00 TIMECAP 11:00

NOTES: Goal is to be able to keep moving, should not be going to failure on any movement. Strict press should be about 45-50% of 1RM.

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