Buy In: Samson Stretch 3x/side. Hold the bottom position of the stretch for 10 seconds each time. 5 minute squat test. (refer to the video below which calls for a 10 minute version).
Pause squats (hang out for two seconds in the bottom position): 5 sets of 2 reps. This should not take more than 10 minutes. Do not go heavier than 40% of your 1RM. Heavy squat day is Tuesday. I'm aiming to improve your Tuesday performance, not hamper it.
Shoulder Press 10 reps@80+%