Back Squat 3-3-3-3-3-3-3
Intended Stimulus
✔ Build to a 3-rep-max back squat for most athletes.
✔ Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
✔ All sets at 75% of 1-rep max or heavier for most athletes.
✔ Rest 2:30 – 3:00 between sets.
✔ Compare to logged Back Squats in your BTWB history.
Movement Scaling Options
Back squat | Load, range of motion, increased reps and decreased weight
Every 1 min for 10 mins, alternating between:
Row Calorie, 45 secs
Strict Dip, 30 secs
Strategy
Give a strong effort on the rower. Expect to start strong and drop off, but hang on for as long as possible.
Sit tall on the rower and don’t forget to breathe. Hunching over will make it harder to catch your breath.
Don’t push to failure on the dips. Come off with 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the 30-second intervals.
Dips
Athletes may choose rings, matador, box/bench
Stretching & Campfire
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
“Believe in yourself and stick to that healthy diet. Your body will thank you later.”
Recent Comments