Strength
Back squat
5 – 70%
3 – 80%
3 – 85%
2 – 90%
2 – 90%
Workout
3 RFT
100-meter Farmers carry (50/35)
20 deficit push-ups, hands on dumbbells
10 DB Ground to OH
**Second week in a row the workout to follow the back squats doesn’t include squats. Soo.. you’re welcome?
Oh, but don’t think I’m going easy on you. We’re getting a bit heavy here in strength. The workout is pretty simple, so the warm up will be quick, but definitely get in some work with the hip circle (programmed) beforehand, as well as some goblet squats or any hip/ankle mobility necessary before getting under the bar. Hitting 90% 2x, and it gets heavy fast. Get in at least 3 warm up sets if you’re max is around 200#, and at least 4 if higher than than.. reps of 5 early, then 3s. No need for crazy volume, just use those early sets as warm ups for that 90% – physically and mentally as your approach and technique is the same with the empty barbell as it is as the weight increases.
Here’s a great article and video about addressing the bar for a back squat. Video and outline at the bottom, but I encourage you to read the entire article.