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Squat Waves

BACK SQUAT WAVES

Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 65% of 1RM Back Squat

Set #2 – 4 Back Squats @ 70% of 1RM Back Squat

Set #3 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 70% of 1RM Back Squat

Set #5 – 4 Back Squats @ 75% of 1RM Back Squat

Set #6 – 2 Back Squats @ 80% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 75% of 1RM Back Squat

Set #8 – 4 Back Squats @ 80% of 1RM Back Squat

Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

 

BODY ARMOR/RECOVERY

2-3 “Giant Sets”:
16 Front Rack Reverse Lunges @ 35% of 1RM FS
18 Kettlebell Swings
20 Weighted AbMat Sit-Ups

Rest 2:00 between sets.

 

In a “giant set”, we are looking to complete the entire set in a continuous flow, with as little rest between as possible. This is not “for time”, nor an intensity where we loose the integrity to our technique, but we are moving with a purpose. Considering all three movements as, “one giant set”. Rest 2:00 between rounds.

On the front rack reverse lunges, we are stepping back into the lunge, and then standing by coming forward. This is more forgiving on the patellar tendon (versus a step-forward to start lunge), and recruits more of the posterior chain.. what we want in this movement.
On the kettlebell swings, choose as heavy of a load as possible without losing integrity of technique, or needing to break the 18 reps. We can build over the course of the three sets.
On the weighted abmat sit-ups, same theme as the swings. Heavy as possible, but without having to break up the 20 repetitions.

Melinda MettenSquat Waves

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