Back Squat 4-4-4
Establish a 4RM for the day.
1x 2-4 reps at 85-90% heavy
1x 2-4 reps at 80-85% heavy
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.
Record heaviest set as your score for load
Teams of 2 – 5 rounds for time of:
Sandbag Front Rack Carry, 150/100 lbs, 300 ft
15 Synchronized Toes-to-bars
Sandbag Front Rack Carry / Dumbbell Farmer Carry, 100/70 lbs
STIMULUS and GOALS
Stimulus is moderate to moderate high pace. Partners will work together splitting up the carries however they may choose and then completing synchro toes to bar.
Grip fatigue will slowly build. Make sure athletes strategize a way to split the distance to sustain consistency on the toes to bar.