Pause Back Squat - Reverse Lunge

Wednesday, January 11, 2023

Basement Gym

1800

Warm Up

Hip Hammy

Strength

On a 20:00 Clock to Complete

Pause Back Squat (1sec) + Back Squat

4 Sets

2+2, @ 80%+

R: 2:30 b/s

directly into..

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

R: as needed b/s

I scaled this to 135# (60% of 225# 1RM) Back Squat complex and did unweighted reverse lunges.  It was still a really good workout.

Programming from Vintage CrossFit.