Squat Prep 1.
1:00 Machine
10 Seated 90 degree Hip Switches
5/5 Alternating Worlds Greatest Stretch
10 Down Dog Toe Taps
10 Cossack Squats
Specific Barbell Squat Prep
w/Empty Barbell Complete
2 Rounds
5 Good Mornings
5 Back Squats
Strength: Back Squat
For Load
Take 15:00 to Establish a 3RM Back Squat
Loading Notes:
- Suggested ramp: 5 Reps @ 50%, 4 Reps @ 60%, 3 Reps @ 65-70%, 3 Reps @ 70-75%, 2 Reps @ 80-85%, 1-2 Reps @ 90%.
- Then make a jump to around 92-95% for the 3RM attempt.
- Rest 1:30-2:00 between the heavier sets; quality attempts inside the window beat volume.
Skill Piece.
Double Under Progressions
