8/28/2024

Back Squat 10-3-3-3 (1 of 5)

Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

Clue

Freedom (RX'd)

30/24 Calorie Air Bike
30 Burpees
@7:00
25/20 Calorie Air Bike
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike
20 Burpee Broad Jump (4’/3’)