Back squat Day!

Today's workout is focused on building to a heavy day single back squats. The stimulus is to build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

• A heavy set of 10 reps should be around 50-60%+ of your 1RM back squat

• A heavy set of 7 reps should be around 60-70% of your 1RM back squat

• A heavy set of 4 reps should be around 70-80% of your 1RM back squat

• A heavy single for today should be 80%+ of your 1RM back squat

If you don't have a max rep on your back squat, then let's work on a 7/8 RPE (rate of perceived exertion). Meaning you have about 2–3 reps left in the tank after each set.

Warm-up | 6:00 | H:02 - :08

3 sets:

10 Spiderman lunges

10 Cossack squats (5/leg)

5 paused goblet squats (light/mod/heavy)

Tech | 2:00 | H:08 - :10

The Back Squat

Back Squat Hand Position

Specific Warm-up | 3:00 | H:10 - :13

2 sets: EB/light load:

3 back squat initiations - chest up and move hips back to initiate the squat.

3 above-parallel back squats - Pause just above parallel with chest up.

5 back squats - Chest up at the bottom of the squat.

5 back squats - Keep the chest up throughout the entire squat.

Build Up | 10:00 | H:13 - :23

3-5 sets:

3 back squats

WOD | 24:00 | H:25 - :49

For load:

10-10-7-7-4-4-1-1

Back squat

Note: We will be lifting every 3 minutes.

Lifting times will be :25 | :28 | :31 | :34 | :36 | :37 | :40 | :43

Cooldown | 5:00 | H:50 - :55

Cobra pose

Figure 4s

Hip crossovers

Child's pose

Enjoy!