1 1/4 Back Squat (5 x 5)

All of the way down, part of the way up, back down, and UP!

If you have been following the weekly power workouts you can refer back to May 20 of this year to get an idea of weight you should use for this workout.

For these reps you will have the bar on your back.  Feet are shoulder width apart.  Weight in the heels.  Reach the butt back and down.  Keep the belly tight and chest up!  No plopping!  Drive the knees out!  Get the butt lower than the knees at the bottom.  Stand up to just about parallel.  Then go back down.  Then stand completely!

Start light and add weight as you are successful.  No rounding of the back or plopping!  Keep those knees OUT!

Rest as needed between sets!

Bent Over Row (5 x 10 (with a 3 second pause at top))

This 3 second pause will mean you need to go PRETTY light on these!  We want that hold to basically be where the bar is in contact with your body so even go empty bar if you need to.

The focus here is to pull BACK with the elbows!  Fight them wanting to go OUT.

You will start with the bar just below the knee.  Knees are slightly bent.  Chest is over the bar - back is flat.  Belly tight.

Pull the bar with the elbows going back until the bar touches around the sternum area.  Hold for 3 seconds and then lower completely until the arms are straight and bar is just below the knee.