Workout of the day

Speed Squats

9 x 3 On the Minute

-Week 1 of 3

-Use 30% 1RM Back Squat Barbell Weight

-Use 25-30% Band Tension at lockout

Band Tensions:

#0 Bands: 20-25 lb (small black)

#1 Bands: 35-45 lb (red)

#2 Bands: 50-60 lb (thick black)

#3 Bands: 95-115 lb (purple)

#4 Bands: 145-175 lb (green)

Example:

1RM Back Squat: 315 lb

30% 1RM: 95 lb\25-30% Band Tension: 95 lb = purple bands

Speed goal: .7 .9 m/s

(we can measure this using a RepOne Velocity Meter)

Today kicks off a 3-week wave of Speed Squats. Priority 1 is movement quality. Priority 2 is speed. Priority 3 is load. If positions and speed are on point, we will increase loading in weeks 2 and 3.

3-4 Sets:

8-12 Glute Ham Raises

3:00 EMOM

:40 Med Ball Twists