Back Squats and Body Armor

IMG_5934.jpg

BACK SQUAT WAVES

3 – 1 – 3 – 1 – 3 – 1

On each set of 3 repetitions (sets #1, 3, and 5), the weight stays constant.

The sets of 1 repetition (sets #2, 4, and 6), the weight will climb steadily.

Every 2min for 6min:

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

Every 3min for 9min:

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

BODY ARMOR

5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks (Video)
10 Strict Ring Dips or Box Dips/Bench Dips

Gymnastic-based Body Armor to close out the day.

As a refresher, a “giant set” is a set not for done time, but done with purpose. We are transitioning immediately from movement to movement, as if it’s one giant set. The ring dips do not need to be unbroken, but we want to choose a difficulty that allows for the first set to be unbroken (band as required).

Recovery:

Complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) Bulletproof Shoulders (Video)

Zachary Hamilton