Squat we must.

march 10th.

This is Charkarov squating 270kg "ass to grass". A classic pic of a back squat. No raps, No belt, No problem.

WO du jour:

Morning: Joint mobility for legs and back warm up.

Box jumps: 18" 50 reps

Kettlebell step up on 18" box 2-16kg kettlebells in rack position. 10 sets of 5reps

Sand bag Zercher squats 10-20-30 reps (stop at bottom)

Afternoon:

3 min each hand cycle in GS form. Level 17

16kg cleans

16kg snatch

12kg bottoms up long cycle( what a bitch)

5 min. fig 8 and hold movement.

I use box step up basically for biking strength building. Box height is a above knee level for higher flexion. The high rep sand bag squats are for work capacity as the weight is not that heavy.