Back Squat 4-4-4

Establish a 4RM for the day.
–then–
1x 2-4 reps at 85-90% of original 4RM
–then–
1x 2-4 reps at 80-85% of original 4RM

Work up to a 4 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 4 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 4 rep for the final attempt.

As many reps as possible in 16 mins of:

10 Deadlifts, 185/125 lbs

10 Pull-ups

10/7 Assault Bike Calories

10 Deadlifts, 185/125 lbs

10 Pull-ups

12/9 Assault Bike Calories

10 Deadlifts, 185/125 lbs

10 Pull-ups

14/11 Assault Bike Calories

… Continue adding 2 Assault Bike Calorie reps each round until time expires.

Complete in teams of 3.

Partners will all start at different stations, complete their station and then transition to the next station.

The Air Bike calories will increase each time all partners have completed a round.

TARGET SCORE
Target Round of Calories: 20/16+ Calories
Minimum Rounds of Calories before scaling: 14/11 Calories

STIMULUS and GOALS
Stimulus is moderate intensity, with pacing being dependent on where other partners are at with their station’s reps. Sprinting current movement while other partners are still working is not the most efficient approach when emphasizing teamwork. Partner 1 will complete Deadlifts and only move to the next station (pull-ups) when Partners 2 and 3 are done with their station. For the Air Bike, calories will be added once each partner has completed the same amount.

Every time the calories go up, so should athletes’ intensity and aggressiveness to finish the bike within a respectable time to keep partners from standing around to long.