1RM Back Squat

The Reckoning

Every 2 minutes for 12 minutes: Back squat Set 1 – 5 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 1 rep Then 2 sets of 1 rep. Rest 3 min. *Goal today is finding that new 1RM. Approach […]

Lotso Gusto

Overhead Squat 1-1-1-1-1 Front Squat 1*-1-1-1-1 Back Squat 1**-1-1-1-1 To get the proper training effect and to simply get better, follow the protocol below. All reps must meet depth standard (below parallel) first before adding more load. * Ideally, the first rep of the Front Squat must be higher in load than the 1RM established […]

Thermal Bonding

Warm-up 1,00m Row Teams of three 20 minutes: Establish a Heavy Back Squat (total the max lifts for the team) AMRAP 20 Minutes: One person working at a time. However, each member will do a different exercise, then rotate each round. 5 Ring Push-ups 7 KB Swings (53/40) 9 Burpee Pull-ups