BACK SQUAT WAVES
Week #5 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol.
Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats.
Each set is to be completed “On the 3:00”
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squat @ 83% of 1RM Back Squat
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squat @ 88% of 1RM Back Squat
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squat @ 93% of 1RM Back Squat
*3 min rest
15-Rep Front Squat
Set #10 – 15 Front Squats @ 50% of 1RM Back Squat
These sets are not for time.
Body Armor Part #1
3 Giant Sets:
10 Bench Presses
Max Horizontal Ring Rows (Video)
100 Meter Double KB Front Rack Carry (Video) (if completing on turf 100 meter= 6.5 turf lengths)
Rest 2:00 between sets.
Bench Press… Looking for a loading that we can complete for approximately 15 reps when completely fresh. In other words, we want that first set to definitely be unbroken, with rounds two and three being challenging but at most doable with a single break (6-4, or 7-3, etc).
Max Horizontal Ring Rows… Use a bench or box to place our feet on, and maintain an active shoulder throughout (pinch your shoulder blades together). Secondly, we also need to maintain an active midline here, by firing the abdominals.
100 Meter Kettlebell Carry … Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk. Free to build in loading throughout the rounds, but, each walk must be unbroken. Let’s make it challenging, but form over load always here.
Body Armor Part #2
100ft Sled Push (Walking Pace)
With sleds of varying size, I will avoid listing a specific loading. Instead, let’s choose a weight that allows us to move at least 200 meters unbroken. We are looking for a methodical walk here (not running with the sled). Keep note of the loading we are using today.