August 14, 2023

Posted By: Christi

Back Squat
Use the heaviest weight you can for each set.
Take one set every 3 minutes

*We are in week two of our Back Squat wave cycle and you will see lowered reps which will allow you to go up in loading. Follow the same RPE as last week which was an 8/10 (think 80% effort), so it should be heavy but not something you’re worried about failing.

Accessory Lifts
For quality:
20 Stiff Legged Deadlifts, pick load
2x 12 L/12 R Single Leg Hip Thrusts
Sled Drag, pick load, 3x 100 ft; rest 1 min between sets
*Athletes will complete the same accessory work as last week, focusing on either increasing the loading, reps, or distance.

Post Work
3-4 rounds for quality of:
Chin Over Bar Hold, 10 secs
Bottom Ring Dip Hold, 10 secs
Wall Sit Hold, pick load, 45 secs
Rest 30 secs
*wall sit with medball between legs