Squat training… Week 2!

 

STRENGTH/STRENGTH ENDURANCE:

Building off last week…

Warm ups: 6-8 minutes

60% for 3 Front Squats & 6 Bk Squats

70% for 3 Front Squats & 4 Bk Squats

 

Work Sets: ALL WITH 80% 1RM FT SQ

Set 1 – 3 Front Squat (2:00 clock)

Set 2 – Back Squat (Add TWO more to the reps you did last week)(3:00 clock)

Set 3 – 3 Front Squats (2:00 clock)

Set 4 – Back Squat (Same reps as Set 2)

Set 5 – 3 Front Squats (2:00 clock)

Set 6 – Back Squats (Same reps as Set 2)

Set 7 – Perform 3 Ft Sq again if you did over 8 reps during the rep test 2 weeks ago, if not then do another high rep, NOT MAX REP set of Back Squats to finish

 

WORKOUT:

4 Alternating DB Snatches (55#/70#)

8 Toes 2 Bar (Straight leg sit ups)

12 DB Front Loaded Reverse Lunges (55#/70#)(Hold 1 DB across shoulders)

* 8 minute AMRAP *

(Aiming for 4+ rounds so scaled as needed!)

 

POST ALL RESULTS TO ZENPLANNER

 

 

 

Justin VanBeek

Written by: Justin VanBeek

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