Today, we are tackling a 1RM Back Squat. The ideal rep scheme to follow would be to hit 5 reps @ 50%, 3 Reps @ 60%, 2 Reps @ 70%, then hit singles all the way up until 102%. In order to do this appropriately the correct weight jump should be from about 95% up to 102%, rather than hitting a larger jump.
Building up in the way we suggested allows for the right amount of weight jumps and reps to prime the system without fatiguing it along the way.
Conditioning
Performance and Fitness
For Time:
400m Run
20 Front Squats 60/40
20 Power Cleans 60/40
400m Run
Time: 8:00-10:00 minutes
Time Cap: 12:00 minutes
Objectives / Stimulus / RPE / Workout Strategy
Primary Objective: Complete the workout in under 10:00 minutes
Secondary Objective: Complete the Front Squats in 2 sets or less.
