EMOM 10
3 Back Squats
*start at 50%, add 3-5% each set. This will end heavy but stick to the EMOM pacing
Rest 5 Minutes
Every 2 Minutes for 5 Sets
2 Front Squats
*Start at 70%, add 3-5% each set
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The back squat time domain may not allow you to reach anything near your actual 3 RM – but allow this to turn in to a strength + light conditioning piece. When you get to the front squats, you should be ready to go after it pretty hard with enough rest between sets.
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SUGGESTED WARM UP:
- 10 Alternating Step Ups / rest 15 seconds / 10 Alternating Weighted Step Ups
- 8 Tempo Bulgarian Split Squats (R and L) / Rest 1 Minutes (4 Weighted Bulgarian Split Squats (R and L)
- Hold bottom of Squat – 30 seconds / Rest 30 seconds / Repeat
- Stretch / mobilize ankles and hips
- 5 Tempo Back Squats (20-25%) – 3 seconds down + 3 second hold
- 5 Tempo Front Squats (30-35) – 2 seconds down + 2 second hold