Workout of the Day
STRENGTH
Back Squat
Heavy 3
Notes
Athletes who have been consistent with squats this cycle can use prior week’s quantitative and qualitative notes to approach this heavy day. Regardless of your attendance, today is a good benchmark to note.Check out the warm-up strategies below for more help on today’s lift!
ASSISTANCE
3 Rounds for Load and Quality
30 sec each Single Arm Farmer Carry
1:00 Weighted Forearm Plank
Programming Template: Week 8/8
Casey is moving to Providence this week, we’ll miss you Case!!!!
Heavy Triple Back Squat Strategy
We recommend taking about 3 earnest attempts at hitting your heaviest triple. Below are two examples of how different lifters might warm-up and plan out their attempts. Make sure to taper your volume on the way.
One suggestion is that your final warm-up is a single decently close to your start weight. Lock in mentally, visualize successful lifts, practice your “routine,” and commit to your effort!
Athlete A
History: 135lb x 3 reps in last week’s wave sets, RPE 8
Goal: 140-150lb
Warm Up:
45×6-8
85×6-8
110×4
120×2
130×1
Attempts:
140 x 3
150 x 3
155 x 3 – bonus!
Athlete B
History: 255lb x 3 reps in last week’s wave sets, RPE 8.5
Goal: 265-275lb
Warm Up:
95×6-8
135×4-5
185×3-4
225×2
245×1
Attempts:
255 x 3
265 x 3
275 x 3
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