The Factory Strength and Conditioning – Strength & Conditioning
In the hole front squat + pause front squat + front squat (5×1+1+1)
5×1+1+1
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 70,80,85,90,90%
*Pause for 2 seconds in the bottom
*After in the hole squat, step back away from safety bars in order to perform the pause front squat
-Rest 3 min between sets-
Tempo Z press + max reps push press (5×4)
5×4
Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press @ 43/30k
-Rest 3 min-
Deadlift ( 8-6-6-4-4 )
8-6-6-4-4
Deadlifts @ 75,80,85,90,90%
5 Tall Jumps following
