Tuesday 10-13-2020 Workout Of the Day

A. Back Squats
4 x 6

B. 5 RFT
time cap: 13 mins
50 DU
10 back squats @95/135#
15 box jumps @20/24″

Workout Notes/Intentions: For Part A, you will be squatting from the rack if possible. When we did back squats 2 weeks ago, it was a 5×5. Weight for today will likely be slightly lighter, or similar to the 5×5 as you are hitting one more rep per set. The same options exist for rack use. You can share and sanizitse the bar between sets, use your own if space allows, use a portable rack in your square, or choose to clean it from the ground each time and go lighter. 

For Part B, you will be cleaning the bar from the ground and popping it on your back for the squats. Squats should be unbroken and fairly light as far as back squats go. Your legs will be tired going into the box jumps so take a second and ensure you are cautious with the first few jumps. If you are capable of jumping, do box jumps the entire workout, don’t switch to step ups halfway through. Keep in mind if you did one round every 2:30, you would finish this workout in 12:30, just under the time cap. That’s a good note for pacing if you plan to finish this under the time cap, which is a realistic goal.