Back Squat 10-10-10

Complete as-
Establish a 10 RM for the day.
8-10 reps at 90% of the original 10 RM
8-10 reps 80% of the original 10 RM.

Work up to a 10 RM. Take a minute or so, and then go into the 2 drop sets

A Drop Set is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).

Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.

Focus on a strong and stable mid-line while driving through mid-foot. Pause at the top of each rep and regain a deep stomach breath before descending.

Complete as many rounds as possible in 15 mins of:

20 Deadlifts, 115/80 lbs

50 Double Unders

Walking Lunge, 100 ft

50 Double Unders

10 Hang Power Cleans, 115/80 lbs

Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 rounds

Stimulus is moderate intensity throughout these long rounds. Athletes should be able to work through each round at a steady, repeatable pace across each set. Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control breathing and rest between movements.

Grip fatigue will play a major role in this one. Athletes need to be smart on managing the workload and know when to break on reps so forearms donโ€™t blow up.