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Squat Test…

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Workout of the Day

 

 

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

 

 

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

 

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/12 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

 

 

 

 

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