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 on the 0:00, Set #2 on the 3:00, and so on.
Set #1 – 5 Back Squats @ 75% of 1RM Back Squat
Set #2 – 3 Back Squats @ 80% of 1RM Back Squat
Set #3 – 1 Back Squat @ 85% of 1RM Back Squat
Set #4 – 5 Back Squats @ 80% of 1RM Back Squat
Set #5 – 3 Back Squats @ 85% of 1RM Back Squat
Set #6 – 1 Back Squat @ 90% of 1RM Back Squat
Set #7 – 5 Back Squats @ 85% of 1RM Back Squat
Set #8 – 3 Back Squats @ 90% of 1RM Back Squat
Set #9 – 1 Back Squat @ 95% of 1RM Back Squat
-Rest 3 mins-
15-Rep Front Squat
Set #10 – 15 Front Squats @ 53% of 1RM Back Squat
Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges (Video)
Athletes choice in KB loading. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break. We can also use different kettlebell loadings between the swings and lunges.
Body Armor Part #2
AMRAP 4:00: Strict Presses (75/55)
*Every break, accumulate :20s of an L-Sit on “anything you can hold yourself up on” (benches, rings, matadors, boxes) before returning to the bar.
Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time.