Warm up -

20 squats (air)
200m row
30 squats (air)
400 m row
40 squats (air)
800 m row

Workout -

10 back squats AHAP
10 assisted pistols (ea. leg)
rest 1-3 min. 

8 back  squats AHAP
8 assisted pistols (ea. leg)
rest 1-3 min.

6 back squats AHAP
6 assisted pistols (ea. leg)
rest 3-5 min.

4 back squats AHAP
4 assisted pistols (ea. leg)
rest 3-5 min.

2 back squats AHAP
2 assisted pistols (ea. leg)
rest 3-5 min.

burnout front squats (use 50% of weight used on 2 rep set)

Post weights used to comments.

Daily Extras - Repeat the warm-up

Workout Notes: 

  • Usually this workout calls for a front squat. But it's been a while since we barred up a BS and got low. 
  • The (W) is an indication of the winter variant of this workout. 
  • Get low on those pistols. Try to sit right down on your calves with each rep. Today, these are programmed more for their flexibility and balance benefits, than for strength benefits. You'll get both.
  • Some of you have noticed that our programming is a little off-kilter. Today should be a pull day, but after hitting 50 pullups yesterday, we need to the let your shoulder joints rest. They are too intricate to chance an overload. Plus your hands will thank me for this. Next week, we'll get back on schedule. 
  • "But Neil, we did squats yesterday too." I know but the hips, knees and ankle joints  are more robust. They can not only take a daily hammering, they are, in fact, built for it. Plus we were in a different metabolic pathway yesterday (except the warm-up).    

Did you see this? 

Turkey Day workout @ GPP OK. Theresa, get out of the sky dude!