Backsquat and Gymnasty


9 Backsquats @ 65% 1RM

15 Pistols

21 Double unders

Scales for pistols, using box for support, negatives on box, and if no pistols at all goblet squats to a target, ie 12” box, or medball to ensure depth


preceded by today’s strength session


Bench Press

Focusing on mantaining form, full range of motion, bar path, and rest

5 sets of 10 reps with a goal of fifth set being a challenge to complete. As a guideline,  you may want to be in the range of 55% – 70% of your 1RM.  If you finish your 5th set easily, you have underestimated your weight

Athletes have about 15 minutes from setup to completion.



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