Tempo Overhead Squats E3MOM
5 Sets X 3-6 Reps @ 50-75%
**3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset**
14min AMRAP:
7 Overhead Squats 95/65 RX+135/95 MRX 75/55
14/12 Calorie Row / Bike or 200m Run
14 Front Squats
1 Rope Climb 15’ RX+ Legless MRX 10’
Core & Squat Development
14 Right Leg Pistols
14 Evil Wheels
14 Left Leg Pistols
14 Barbell Sit-Up to Press
14 Kang Squats Barbell
21 Hip Extensions
21 Skater Squats (alt legs)
42 Butterfly Sit-ups
1min Wall Iron Chair Sit Holding 25/15/10lb plate
Great picture, Tom!
135×6, then 165×4 for remaining sets
5 Rx+ (row)
135(3)x3, 155(3)-175(3)
4+20 rx (row)
A. Completed as prescribed
B. 5 + 2 rx ( run )
Back squat 135(6)-185(5-5-5-5)
4+7 row, scaled ohs to back squat, rope climb to strict pullups
A. 3 sets @ 115, 2 sets @ 135 (4 reps)
B. 3 + 35 rx+
4 RX+ Run
115 across
4+11 rx row
A. Completed 5 sets at 50%
B. 3+35 rx