Session S3 W1
5 sets of 3 reps of Tempo Back Squat with an empty bar at a tempo of @3333; 3 seconds down, a 3 second pause at the bottom, 3 seconds up and a 3 second hold at the top.
- Complete the heaviest weight possible (with good form) of 5-5-3-3-1-1 of Back Squat (with warm up).
- Complete the heaviest weight possible (with good form) of 5-5-3-3-1-1 of Shoulder Press.
- 3 sets of 25 repetitions of GHD Sit-ups (If you cannot perform GHD situps, then please scale this by performing GHD Parallel Situps, Abmat situps or standard situps).
Warm up on the barbell movements and then begin your working sets. You should be struggling through the last reps of each of the second 5, 3 and 1 rep sets. Go hard and get close to a true rep max.