Back Squat Week 3




Hey team,


Bumping up again in week 3, this time to 7 sets of 2 reps on a 2 minute timer. Increase your weights from the sets of 3, but also use the additional sets to build up a bit slower. Your last two sets should be tough!


We're down to 2 min per set, which should be okay as the volume of reps is dropping a bit too. Sets of 3 or more reps do tend to take more out of you than singles or doubles (at least when done at relatively submaximal weights).


Be aware of your posture in your squats early on and set great technique from set 1 when the weight is more manageable. If you start well with strong technique and good posture, you are much more likely to end up in a good spot too. It's also a lot easier to bail out if necessary with a nice upright torso.


We'll follow the squats up with a tough DB sequence for max reps... 30 sec work, 15 sec rest for each station, so be smooth, fast, accurate, and consistent!


Cam




TRAINING MONDAY TUESDAY



WARM UP: 5 min Cindy (5 pullups, 10 pushups, 15 squats)


Sub in barbell rows for pullups as needed!



STRENGTH: BACK SQUAT 7 X 2 E2M


Build as you go with the last two sets being tough. Add weight every 1-2 sets, but start at a reasonably tough weight to begin with.


WOD: Interval DB


This workout is 4 rounds in total, and the 1 minute rest will be insufficient to fully recover if you go to "max". So aim for consistency with hard effort on each one!


30 sec max rep Dumbbell Snatch, 50/35 lbs

15 sec rest

30 sec max rep Single Arm Dumbbell Thruster (switch arms either at the 15 sec mark or each round)

15 sec rest

30 sec max rep Single Arm Dumbbell Overhead Lunge (switch arms either at the 15 sec mark or each round)

15 sec rest

1 minute Row Calorie

Rest 1 min



Scale DB weight as needed, can do DB goblet reverse lunge instead of OH position