Session P3 W5

Warm up

Dynamic Stretching

Burgener Barbell Warm up

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.


Starting with an empty bar, perform sets of 5 Back Squats. Record your 3 heaviest sets.


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.


In 10 minutes, perform as many reps/rounds as possible of: