1a) 0:00 – 10:00 – Every 2:30 X 4 Sets: Back Squat (5-3-3-2)
Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.
1b) 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Front Rack Box Step-Ups
Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg