Monday, April 8th, 2024 – Squat

Warm Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds

Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat

Squat Warm-up

15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Back Squat

1 Sets X 2 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 86% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 80% 1 Rm / Rest 2-4 Minutes

Accessories

1) Deficit Deadlift 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Bulgarian Split Squat 3 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Farmer Hold 3 Sets X 45 Seconds / Rest 90-120 Seconds