The time has finally come...
Back Squat test!
Almost all of you that have followed our squat progression the last few months have personally PR'd through your rep maxes several times so come into today with confidence in your abilities!
Back Squat 1RM
Work through the following weight progression for this one:
Empty Bar x 6-8 reps (Feel out any "kinks" and address them with a lacrosse ball/KB/etc)
60% x 5 reps
75% x 3 reps
85-90% x 1-2 reps
90-95% x 1 rep
95-100% x 1 rep
100% PLUS x 1 reps
(2-3 attempts at a new 1RM)
Every OTHER Minute for 6 total minutes (3 sets) perform the following:
10 Strict DB Presses
(Try to do a heavy pair of DB than last week or complete more reps if you didn't get 10 reps in during every minute last week)
Perform as many STRICT Pull Ups as possible in 60 seconds (Beat the number from last week)
REST 60 SECONDS
Perform as many KIPPING Pull Ups as possible in 60 seconds (Again, beat the number from last week)
Perform as many AbMat Sit Ups as possible in 60 seconds (Beat last week's number)
POST YOUR BEST BACK SQUAT WEIGHT AND HOW IT COMPARES TO YOUR OLD ONE ALONG WITH ALL THE WEIGHT AND REP RESULTS TO COMMENTS