WODBACK SQUAT Posted on December 30, 2020 by ExcelsiorBACK SQUATWeightliftingBack Squat (4×5)Back Squat: deload wekWarm up sets have been included.5 reps @ 40%, 5 @ 50%, 4x 5 @ 60%Rest less between earlier sets and longer between your working setsIf you have missed weeks 1-4 build to 4 sets of 5 repsAccessory work:Front Foot elevated reverse lunge 8 + 8Single leg elevated glute bridge using plate 8 + 8Metcon (Time)In 12 Mins2km/1800m Row30 Double Unders15 Hang Power Cleans 42.5/30kg Excelsior CONDITIONING5K RUN FOR TIME
Warm up sets have been included.
5 reps @ 40%, 5 @ 50%, 4x 5 @ 60%
Rest less between earlier sets and longer between your working sets
If you have missed weeks 1-4 build to 4 sets of 5 reps
Accessory work:
Front Foot elevated reverse lunge 8 + 8
Single leg elevated glute bridge using plate 8 + 8