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Today begins a new 3-week wave for anyone following me in the West Side conjugate training.  The squat variation you do today will be the basis for percentages on dynamic days for the next three weeks.  I suggest something different and challenging.  Get 2KBs and affix them to the bar.  Warm up.  When you get the hang of it, start adding weight for singles till you get caught in a 30 second grinder, or get pinned.  I topped out at 175 which is well above my reg back squat couple weeks ago.  Incontrovertible progress, slow though it is.

JW at the gym invented a new demon assistance lift:  Deficit, sumo, banded KB deads.  If your back is flat, you shouldnt have any trouble finding your hamstrings. 10x3.  OH lunge steps and reverse hyper or back extensions will leave you worked.  Get your abs with 3 sets of 10-15 GHD sit ups and then do 100 unweighted, straight leg good mornings.

If you have anything left, 150 wall balls for conditioning.  Let us know how it goes.

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