Session S4 W5
Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of @33x1, which means a 3 second decline, followed by a 3 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.
- Perform 3 sets of 20 repetitions of Front squats. Start with an empty bar and work your way up with low jumps in weight to 40% of Session S4 W1's top back squat load. Start recording sets at this weight.
- Perform 5 sets of 5 reps of strict Shoulder Presses. Start with an empty bar and work your way up with low jumps in weight.
- 3 sets of 25 repetitions of GHD Parallel Situps, Abmat situps or standard situps.
- 4 max sets of Strict Pull-ups.