Squat Program (Strength)
WEEK 1
9×2 Box Squat (Speed)
50% of your best Squat, controlled down to a box and explode up. Rest 45s between sets.
3×5 Front Squat with Bottom Pause — (Or SSB)
Perform a Front Squat then Pause in whole – should be able to get 5 all easily with about 2 in the tank.
3×5 Strict GHD
Go as slow as possible, no hands, use bands if necessary.
2×20 Reverse Hyper
50% of your best squat.