08/03/2020

Back Squat (5 x 5; building, all heavy)
5 sets of 5 reps: we’re going to be using sets of 5 to build our back squat VOLUME, so consider the total tonnage to be the driving force behind this program.

Tonnage = total sum of (weight x reps)

By that reasoning, starting heavier and finishing at the same weight would be an overall increase in volume, as would doing all 5 sets at your middle weight. However, our goal is to finish our last set as heavy or heavier than last week’s last set each time. Therefore, that is the weight you will record daily.

Weekly increase in your heaviest load should only be a small difference – like 5 pounds – and there should always feel like there’s one more rep or another 5 pounds left in the tank. That way, you’re not overtraining. Volume should only ever increase by 50 pounds at the absolute MOST, which is an average of 10# per set.

Accessory
Metcon
Strength Accessory
A:
Walking Lunge
– 5 x 16-20 steps, DB at sides
– rest 1:1

B:
Superset 1:
Barbell Hip Thruster
– 4 x 8-12; heavy weight
Box Step Up
– 4 x 10-15 per leg, DB on shoulders

C:
Superset 2:
GHD Back Extension OR Reverse Hyperextension
– 4 x 8-15
Bulgarian Split Lunge
– 4 x 8-15 per leg, optional DB at sides

Metcon
Conditioning Accessory
A:
Assault Bike Intervals
1 min on / 30 sec off x 6

B:
EMOM x 9
12 Wall Ball (optional heavy)
5 Burpees

C:
EMOM x 9
6-10 Box Jumps
25 Double Unders

Metcon
Accessory Competitor:
A)
5 Rounds for Time
10 min Cap
10 Overhead Squat – 95/65
10 Toes to Bar

B)
EMOM x 10
9/7 Cal Assault Bike
10 Heavy Wall Ball

C)
7 min AMRAP
30 Double Unders
7 Burpees