April 5, 2018

A. Back Squat 5×5
Tempo = 3 sec down, 1 sec pause, fast up
*This is not a maximum effort back squat day. Start around 55-65% of your 1RM. You can increase each set slightly, as form allows. But form is top priority and should be maintained through all 5 reps of every set. Keep track of your numbers on these, we’ll be increasing a bit next week

B. “Eikcaj”
For Time:
30 Pull Up
50 Thruster (45/35)
1,000 meter Row