Friday 11-26-2021 Workout Of the Day

A. Tempo Back Squats
5×5 @3331

B. For time:
devils press @35/50#
DB front squats @35/50#

Workout Notes/Intentions: Part A will be from the rack. We will be transitioning into back squats on Fridays for the next several weeks. Today’s are tempo reps: 3 second descent, 3 second hold at the bottom, 3 seconds on the way up, 1 second at the top. Don’t forget about the tempo on the squat ascent which we are not used to! Rest 2-3 minutes between each set or as needed.

Use one set of double dumbbells for part B. Cals can be any machine available. Devils press are fairly heavy and taxing so chip away at them and try to just move. The front squats are at the same weight as the devils press. Try to go unbroken on the front squats. Finish the round of 5 hard!