Back Squat 8-10-10

Use the heaviest weight you can for each set. Rest as needed between sets.

Establish an 8RM for the day
1x 8-10 reps at 90% 8RM
1x 8-10 reps at 80% 8RM

Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets

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 8 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 8 rep for the final attempt.

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

The goal should be to get a slightly heavier weight than the previous week (don’t increase to sacrifice form)

3 rounds for time of:

15 Hang Power Cleans, 135/95 lbs

15 Burpees

Stimulus for today’s workout is high intensity. We want one good effort for the day, and then you are done. The workout is a lot of grip, but it’s quick enough for athletes to hold onto the bar. Push with a repeatable pace through the first 2 rounds and sell out on the 3rd.

This is an old workout from way back when Rich was young in his career. Check out the link here and see if you can beat Froning. Keep in mind this is a very old video. The standards are old school, and it’s so cool to see how far the sport has come.