PC Work-Make sure positions look solid. (Empty Bar, Work from the Hang)
Get Squat stations set up.
Back Squat 3, 2, 1; rest 3mins moderate weight rest as needed.
EMOM 10 Min
Odd-PC TNG x 2 75% of 1rm
-Hip Extension Static holds (weight if possible) start at 10 secs.
-Bent over Barbell Rows 3X10-12
-Make sure you get these in, they’re important
– get in warm up and move smoothly through the Back squat
– make sure the weight for the PC is snappy and good form if not drop the weight
Posted on Sun, November 23, 2014
by Ty Johnson