Stimulus and Strategy:

Today is a heavy back squat day. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets (8/10 RPE) Newer athletes should start light, focus on mechanics, and slowly add weight.

Note: We will partner with someone who will be lifting similar weights.

Scaling:

Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Warm-up | 5:00 | H:02 - H:07

2-3 sets:

2:00 row or bike

10 mountain climbers

10 alternating Cossack squats with light KB

10 Goblet squats with pause at bottom

– Have athletes move closer to the wall each round if their squat mechanics are sound.

TECH | 1:00 | H:07 - H:08

Demo: back squat (set up, narrow/wide hands, high/low bar squats, failing, and safety)

Specific Warm-up | 5:00 | H:08 - H:13

Using an empty barbell:

3 back squat initiations (chest up, hips move back)

3 above-parallel back squats

5 back squats (chest up at the bottom of the squat and pause)

5 back squats (chest up throughout all reps)

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

4-5 sets:

5 back squats (40-50-60-70% of 1 RM)

• build to workout set

Break | 2:00 | H:23 - :25

WOD | 30:00 | H:25

RX/Intermediate/Beginner:

Back squat 5-5-5-5-5 reps

• Choose a working weight and hold it across all 5 sets (75-85% of 1RM)

• We will rest 3:00 after each set

Cooldown | 3:00

:30 pigeon stretch/side

1:00 couch stretch/side

Enjoy!