

The Lord watches over all who love Him, but all the wicked He will destroy. Psalm 145:20.
Sept. 6th WOD:
BACK SQUAT – WEIGHTLIFTING
Every 3:30 for 17:30 (5 sets)
5 Back squats
*For sets 1-4: 0:03 lowering phase, 0:03 pause in the bottom
*For set 5: use the same weight as the final “”tempo”” set and compete the 5 reps with no pause.
The first 4 sets are intended to work control throughout a full range of motion and positional work at challenging loads. Be strict with the tempo as there will be a progression off of this over the next couple of weeks. Be sure to keep tension in the bottom position when holding. Â The last set is intended to work on moving moderate to heavy loads with max speed and sound mechanics. This set should not be a near a 5 rep max as it is the same load being used in the final tempo set.
6 Sets
100ft Prowler push, sled drag, or box push
*~2:00 Rest after each set. Complete 10-15 V-ups during rest period.