POWER | WEEK 16 | 04/12/2020

WARM UP
Squat Warm Up

WORKOUT

Start a Running Clock:
at 0:00
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats
Goal - Make them look good!

**You can put your score here and we are also putting the back squat score underneath this for those who like to track specific lifts on Wodify.

Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

Back Squat (4th set from this workout only)
***This is not an extra component in today's workout - just a place for you to log your heaviest set today to help you track that specific lift.