Informal Back Squat Retest just to check the theory that 20 rep training helps your upper end strength…

This one will be a quick build up (as in fewer sets to do the test out, not time quick ;))…

These are the sets if you feel good warming up…
50×5
65×3
80×1-2
90×1
95×1
101-103×1

If you aren’t feeling it then you will follow this instead…
50×5
65×3
75×2
80-85×1
85-90×1
90-95×1

Workout is one round of “Supersized FGB”

1 time through for maximal reps at each spot and max reps possible overall so add them all up when you’re done!

1:30 Wall Ball (10/14#)
:30 REST/TRANSITION
1:30 KB Sumo DL High Pull (53/70#)
:30 REST/TRANSITION
1:30 Box Step Ups (20/24″)(No jumping)
:30 REST/TRANSITION
1:30 Push Press (33/44#)(Empty Bar Only)
:30 REST/TRANSITION
1:30 Row for Cals

Note all of the easier weights and movements for each one so you can push faster speeds and bigger sets, while still maintaining control…

Try to get another solid set of 100 horizontal pulling movements afterwards!

Justin VanBeek

Written by: Justin VanBeek

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