Back Squat 1×1
On a 20:00 clock:
Build to a 1-rep-max back squat
– Welcome to week six of the Back Squat lifting / strength cycle. This is a test week! The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
Or…
2 Back Squats, pick load
* Every 3 mins for 21 mins.
– If athlete does not want to find a 1RM, they can perform this version of back squatting.
– Athlete will choose weights…same weight across all sets or building in weight.
– When technique starts to break down, stop adding weight and work towards a perfect execution of a back squat.
3 rounds for time of:
Run, 200 m
Row, 400/350 m
* Rest 1 min
Stretching & Campfire
1 set:
200-m recovery walk
1:00 couch stretch/leg
1:00 pigeon stretch/leg
“You are stronger than you realize.”
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