8/5/2024

Back Squat

Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Fort Worth, Texas

Affiliate Compete (RX+)

30/24 Calorie Air Bike

20 Power Cleans (185/125)

30/24 Calorie Air Bike

15 Front Squats (185/125)

30/24 Calorie Air Bike

10 Squat Cleans (185/125)

Freedom (RX'd)
30/24 Calorie Air Bike
20 Power Cleans (155/105)
30/24 Calorie Air Bike
15 Front Squats (155/105)
30/24 Calorie Air Bike
10 Squat Cleans (155/105)

Independence
24/20 Calorie Air Bike
20 Power Cleans (115/80)
24/20 Calorie Air Bike
15 Front Squats (115/80)
24/20 Calorie Air Bike
10 Squat Cleans (115/80)

Liberty
20/16 Calorie Air Bike
20 Dumbbell Power Cleans (light)
20/16 Calorie Air Bike
15 Dumbbell Front Squats (light)
20/16 Calorie Air Bike
10 DUmbbell Squat Cleans (light)

• Target time: 13-15 minutes

• Time cap: 18 minutes