We are entering week 9 of the 12 week squat program. Monday’s session is similar to last week – except the drop sets are 4s. Similar to last week, you can build through the heavy singles. Then, on your first drop set, stick to the percentage. If you feel like you can go up 5-10 pounds from your first set of 4, give it a go.

I have added the post workout work for the week. Remember – this is intended to be done after class. If you can’t do toes to bar, but want to give it a try, use knee ups or single leg toes to bar. If 21-15-9-6 is aggressive, try 15-9-6-3.

It’s going to be VERY hot this week. Please make sure you are hydrating. As the heat is high, I will manage the workouts to work/rest of mainly lifting so we don’t explode into flames.

Workout of the Day

Pre Squat Work

EMOM 8
8 Air Squats
6 Alt DB Hang Snatch

Back Squat – Week 9, Day 1

#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 4 reps @ 50%
#4: 4 reps @ 70%
#5: 2 reps @ 80%
#6: 1 rep @ 85%
#7: 1 rep @ 90%
#8: 1 rep @ 95%
#9: 4 reps @ 87%
#10: 4 reps @ 90%

Work for Monday-Wed

21 Toes to Bar

Rest 2 minutes

15 Toes to Bar

Rest 1 minute

9 Toes to Bar

Rest 30 seconds

6 Toes to Bar