Strength
Monday, March 18th, 2024 – Squat
General 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
Alternating Deep Lunge
Empty Bar Back Squat
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Alternating Deep Lunge
Empty Bar Back Squat
Secondary Strength Movement
Back Squat
30 Minutes Build to Heavy 1 Reps / Rest as NeededYou Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes
Accessory
In 15 Minutes
1) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
1) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute