OK, you’ve been waiting for it! 10-week Squat Cycle is here!!!!
We’re changing it up this year and adding complexity in the programming: tempo squats (three variations throughout the 10 weeks), three rep schemes, and some heavy cleans for good measure! It’s going to be a blast and you will get strong and live through it!
If you’ve never done tempo squats before – you measure the time you descend, sit at the bottom, ascend, and pause before squatting again. So there are 4 numbers in the tempo: down, pause, up, pause. That last pause is the pause before you descend on another squat. We count one-onethousand-two-onethousand-three-onethousand. We will practice with air squats tomorrow during the warm up.
Strength
BackSquat 45%, 3×5, Tempo 2233
3 min sets
then
Front Squat 45%, 5×5, Tempo 2212
3 min sets
WOD
8min AMRAP
16Situps
16 OH Lunges with Ball (r=1)
16 Ballslams