Mon Oct 3 "Cement Legs"

Workout of the day

1) Back Squats: 3-5 Sets x 2-4 Reps @ 75-80% with 3-5s Pause just above rock bottom

Move

21 Minute AMRAP:
400m Run (Or 1200/1000m Bike)
8 Single DB Box Step-ups

2) “Cement Legs”

Every 3 Mins x 7 Rounds:
400m Run
8 Front Rack Box Step-ups @ 95/65, 24/20

Stimulus

1) Heavier than last week but fewer reps. Looking to stop before hitting rock bottom in the squat and then standing up quickly. There is no up or down tempo here, just a pause

2) Work faster = more rest. Goal is to complete the runs in around 2:15 or less (if this is maintainable) and then perform unbroken step-ups with a barbell. Use an empty bar if needed as this is an awkward movement