Buy In: Run 2 Terminal Loops or Row 1000 Meters. Squat Prep: 12 reps of leg swings, pvc ohs, bridges. 2 minutes each of kneeling adductor stretch and laying flat on your back with your feet on the wall, with your butt as close to the wall as possible. Foam/PVC Roll your quads.
Squat 3x5@50% of 1RM
between every set of squats complete 5 reps of the following:
Superman with PVC Pipe (lay on your stomach with arms outstretched holding a PVC Pipe. Keeping your arms locked, raise your chest off of the floor)
PVC Snatch Balance
PVC Overhead Reverse Lunges (5/side)
PVC Back Squat (pause in the hole for 5 seconds each rep)
The goal here is to improve your mobility and squatting prowess. Bring a workshop mindset and strive to cultivate the prettiest squat your body can muster. Mastery of the simplest things shows a commitment to excellence. No bitching about lack of a butt-busting met-con. For reals. This is a de-load week.