Warm-up

Today’s focus is the squat. If you have been following the cycle, it’s time to test a new max. If you are newer to the gym, please get with your coach in regard to picking out a rep scheme and weights that work for you.

Strength:

Back Squat

Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-102%
Set 8 (optional) – Exceed Set 7 weight

Rest 2min between sets 1 and 2, but at least 2:30min between sets of singles

Conditioning:

A one rep max on a back squat can take a lot out of you. Take this section lightly if you feel wiped out from the squats. Consider doing this with nasal breathing only.

As Many Rounds and Reps as Possible in 9min of:

30 Double-unders

20 Thrusters 45/35

10 Burpee Pull-ups