Session P3 W5
Perform 3 sets of 5 repetitions of Tempo Back 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 3 Pause back squats at 45-55% of what you recorded on the previous exercise. Pause for 5 seconds at the bottom of your squat (in the hole); explode out! with a full lock-out of your hips at the top of the movement.