Back Squat Waves (Week #1)
Set 1: 6 Reps (70%)
Wave 1 Set 2: 4 Reps (76%)
Set 3: 2 Reps (82%)
–3 Minutes Rest–
Set 4: 6 Reps (76%)
Wave 2 Set 5: 4 Reps (82%)
Set 6: 2 Reps (88%)
–3 Minutes Rest–
Set 7: 6 Reps (82%)
Wave 3 Set 8: 4 Reps (88%)
Set 9: 2 Reps (94%)
% based off 5RM from last week. If you did not do 5rm, do that today but do not start your squats this week! We will do 4 weeks of this, deload 1 week, and then 2 more weeks of 4, 3, 2, deload again…then retest the 5RM
Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves
Metcon (Time)
2 rounds for time
50 Wallballs (20/14)
40/30 Cal Row
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)
Set 1: 6 Reps (70%)
Wave 1 Set 2: 4 Reps (76%)
Set 3: 2 Reps (82%)
–3 Minutes Rest–
Set 4: 6 Reps (76%)
Wave 2 Set 5: 4 Reps (82%)
Set 6: 2 Reps (88%)
–3 Minutes Rest–
Set 7: 6 Reps (82%)
Wave 3 Set 8: 4 Reps (88%)
Set 9: 2 Reps (94%)
% based off 5RM from last week. If you did not do 5rm, do that today but do not start your squats this week! We will do 4 weeks of this, deload 1 week, and then 2 more weeks of 4, 3, 2, deload again…then retest the 5RM
Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves