Workout of the day

Back Squat

9 x 3 On the Minute

-Week 3 of 3

-Use 40% 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

40% 1RM: 125 lb

40% Band Tension: 95 lb = purple bands

Speed goal: .7 m/s+

3-4 Sets:

8-12 Glute Ham Raises

100 Banded Hamstring Curls

3:00 EMOM

:50 Med Ball Twists