Week of 10 January 2020

Here is the new back squat progression – it will be done every Monday for 6 weeks. In 10 minutes, build to a heavy set of 3 back squats for the day. Then, you will (likely) drop down to 70% and perform 3 sets of 5 at 65% of your 1RM back squat. So there will be some ‘feel’ lifting and some percentage lifting.

Each week, the 3 sets of 5 will go up by 5%. This will be followed up with a workout that starts with 50 wall ball shots. So take care of your gams.

Strength

Back Squat

Week 1 of 6

#1: Build to a heavy 3 reps in 10 minutes
#2: 5 reps 65%
#3: 5 reps 65%
#4: 5 reps 65%

Conditioning

AMRAP 8

50 Wallball Shots

50 Toes to Bar