Strength/Skill
Back Squat
15-12-9
*Start at approx 60% 1RM and increase each set.
Intent:
The rep scheme is bordered between strength endurance and hypertrophy (mass gain).
Go as heavy as possible with good form only. Priority is to focus on form, technique and depth before weight.
Conditioning:
3 Rounds
30 Second Front Rack hold
30 Seconds Rest
30 Second Hollow Rock Hold
30 Second Rest
* Front Rack Hold is @ 75% 1 RM
Back Squat
Intent:
Midline isometric. Get that body to hold a position under tension. Keep those elbows up!
Become strong like ox and grow Shawn Cordeiro abs!
