20 Rep Max
We have finished our back squat cycle with the descending rep scheme and we will now be transitioning into doing the same thing with our front squat! Before we get to that we are going to establish a 20 rep max back squat. This can be a real gut check and often the hardest part is knowing what weight to start at. Those that have done this before will have an idea of where to start but generally, a good rule of thumb is to shoot for roughly 60-65% of your current 1RM. There is only one attempt at the 20 rep max. If you happen to fail the last 3 reps call it good for the day. You can pause at the top of each rep if needed to pace out the squats but too much pausing is more time under tension and can easily exhaust you.
Every 1 min for 12 mins, alternating between:
7 Push Press, pick load
14 Alternating Dumbbell Bicep Curls, pick load
20 Straight Arm Mini Band Pull Downs
Rest 1 min
Accessory work today is an EMOM with a mix of heavier and higher rep work. The push press should be heavy and challenging each round but unbroken. Athletes will choose the weight and this can vary each round as needed. The same goes for the bicep curl (who doesn’t love these). The banded pull down is done with a band that challenges you but allows for an unbroken set of 20. The goal behind this movement is to target the lats. Focus on pressing down hard with straight arms to engage those lats! Ideally, the push press is taken from the rack but it can also come from the floor if needed.
2min per side Banded Hamstring Stretch
1min per side Banded Lying Crossover Stretch