Back Squat 10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
Build to a 10 RM for the day.
1x 8-10 reps at 90% of heavy
1x 8-10 reps at 80% of heavy
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.
2 rounds for max reps of:
AMRAP in 5 mins of:
2 Deadlifts, 225/155 lbs
1 Wall Walks
4 Deadlifts, 225/155 lbs
2 Wall Walks
6 Deadlifts, 225/155 lbs
3 Wall Walks
… Continue adding 2 Deadlift and 1 Wall Walk reps each round until time expires.
* Rest 3 mins between rounds.
STIMULUS and GOALS
Stimulus is moderate-high intensity across both metcons. Athletes should aim to keep the same pacing on both movements and sets. A purposeful focus on breathing will assist athletes in maintaining the effort.
Athletes need to stay aggressive through transitions to be successful here. Push the pace and see if you can get similar scores.