5.6.14

A. 7x3 BOX SQUAT @ 100% of 1RM squat (rest 2 min)
**Box and rubber mats should be stacked to where if I take a slightly wider than normal stance and squat to it I am just ABOVE parallel. Squat back and down nice and slow and controlled. Relax the legs for a half a brief second and explode out of the bottom. JUST ABOVE PARALLEL

B. Build to a 1RM press with only 3-4 attempts at bar
C. ALT EMOM of 5 press @ 50% and 15 sec air dyne sprint x 12 min
+
4 sets
30 sec plank hold weighted
rest 30 sec
10 back ext
rest 30 sec
12 one arm dumbbell rows per arm (knee and hand on bench) HEAVY
rest 1 min


*** add 10-15 minute run or row if want added aerobic or if will miss Friday am session