Take 20min to build to a 1RM Back Squat
5×60% 3×70% 2×80% 1×90% 1×95% 1×103%
If you are newer to the gym, please do not max out. Talk with your coach about finding a good set and rep scheme for today.
For everyone, SAFETY first. 1- Do not spot each other. Understand/learn how to bail out and roll the barbell off your back. 2- Clear your area of plates, phones, water bottles towels and other humans. And use clips on the barbell. 3- If needed, use a belt at higher percentages and ask your coach how to fit it properly. 4- Know your limits- don’t sacrifice your technique for more weight.
No measure today. The focus was on the back squat. Use this EMOM to practice efficient barbell cycling and some strict gymnastics strength.
Every Minute on the Minute x 10min
1- 8-10 Hang Power Snatch 75/55 + 8-10 Air Squats
2- 6-10 Strict Pull-up Variation*
*Choose among- strict pull-ups, strict chin-ups, strict ring pull-ups, strict chest to bar, and feel free to add weight if you are proficient.