Target load | Heavy day relative to each athlete’s capacity.

Today’s workout is a heavy squat complex.

Because you’ll do both the front squat and the back squat in the same complex, you’ll use the squat rack in the middle of the set to re-rack the barbell and switch the position of the barbell. Make this transition seamless and take no more than :10.

We’ll use the warm-up to find a challenging weight that consumes every ounce of our attention and requires us to focus on the task at hand.  Use that weight to perform our 7 workout sets; start heavy and finish heavy.

Advanced athletes aim to use around 85% of your best front squat.

Plan to perform a new set every 4:00 and rest with the remaining time. If you work with a partner(s) then each athlete needs to complete their lift within the 4:00 clock.

Let’s go heavy today and have some fun!