Back Squat 1×1
Use the heaviest weight you can for the set.
10-12 mins to build to a heavy single.
* Rest a little longer than normal between sets when you reach heavier weights *
This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough starting stop for the new cycle.
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
For time:
Row, 500/400 m
50 Air Squats
Row, 400/320 m
40 Air Squats
Row, 300/240 m
30 Air Squats
Row, 200/160 m
20 Air Squats
Row, 100/80 m
10 Air Squats
Stimulus is moderate to moderate-high intensity. Athletes should settle into steady, consistent pacing off the start and begin to increase pacing within the final two rounds. Rep volume is moderate enough that most athletes should be able to complete each set of each movement in unbroken sets.
Donโt come out hot and blow up the heart rate. Intensity should start to increase as athletes enter the final 2 rounds.
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