STRENGTH
Squat Microcycle 3 – Week 2/3
Front Squat w/ 5s Eccentric (Lower)
3 @ 72%
3 @ 75%
3 @ 77%
3 @ 80%
Percentages based off 3RM front squat

Back Squat w/ 3s Pause At Bottom
3 @ 72%
3 @ 75%
3 @ 77%
3 @ 80%
Percentages based off 3RM back squat

METCON
4 x TABATA
(Each TABATA is 8 Rounds x :20 ON/:10 OFF)

TABATA 1
Hollow Hold

TABATA 2
Z-Press (2 x KB/DB)

TABATA 3
Knee Tucks

TABATA 4
Bench Press (2 x DB)