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(Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 30 mountain climber)

Back squat:

10 x 3 @ scheme-appropriate, 3/1000 @ top of each If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; 3 is 3 today, not 2 + 1, or 1 + 1 + 1. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Begin at moderate, challenging weights, and increase sensibly and strategically. Reminder: Position and execution- and safe, below-parallel range of motion- always govern weight. Attentive set-ups and re-sets, full range, and violence of action in each lift; Soft is sketchy, listless (especially when heavy) is dangerous.


100 yd. sled drag @ BW

"Drag" = forward, "Pull" = backward. Hustle in directional transitions- unless you have an unobstructed 100 yd path- and keep moving until you're done!

Short, hard steps- strong, stable midline. Drive through the belt/ straps; Don't slouch!