"Back Squat Strength"
Every 2:30-3:00 for 6 sets
Set 1: 5 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 2 reps
These are intended to be 6 very challenging sets in a wave load fashion. All sets should be above ~80% of a 1 rep max. The second set of 5 should be heavier than the first set of 5, the second set of 3 should be heavier than the first set of 3, and the final set of 2 reps should be the heaviest set of the day.
Accessory Work
3 Rounds for quality:
Band resisted plank
10/10 Single arm kb strict press
60ft 1 arm kb overhead carry/1 arm front rack carry