WHITEBOARD – 30 October 2013


Pause Back Squat: 4 sets of 5 at 85% of your max 10 rep done on Monday.


15 Minute Bike Ride
*Done at low intesntiy 60-70% effort. Make sure the bike is adjusted to let the legs almost come to full extension.

Notes: Yes, you are squatting again. Do enough mobility work to hit some nice positioning of the squats and then hop on the bike to recover. It you do not have a stable bottom position, before standard back squats with a slow eccentric (lowering – 5 seconds).  Hammer mobility work after for a good 20-30 minutes.

Oh, and if you want inspiration on how to squat:

One Response to “WHITEBOARD – 30 October 2013”
  1. Dara says:

    107# pause squats

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