4x5 - Plate Goblet Squat to Isometric Hold for Glute Activation (video - as a class)
**After several warm up sets working up to approx 80-85% 1RM, athletes will perform a heavy/challenging 3-rep x2, 2-rep x2, 1-rep x3 gradually adding load each set based on ability and technique.
“San Francisco Crippler”
30 Back Squats @60-70% / 6-8 UB Reps (225/155)
**Repeat from 10-29-15 & 11-04-2013**
Rest 2:00 between sets