Wednesday February 3rd

“Heavy Day”

RX

FOR LOAD
Back Squat Waves
5-3-1-5-3-1-5-3-1

Level 2

FOR LOAD
Back Squat Waves
5-3-1-5-3-1-5-3-1

Level 1

FOR LOAD
Back Squat Waves
5-3-3-5-3-3-5-3-3

Your goal is to increase load each set and each wave. The set of three is heavier than the five, and the second five is heavier than the first.

Stretching

3 Sets:
:30 Upward Dog Hold
:30 Quad Stretch / Leg

Accessory

AMRAP 3:
Alternating Jumping Lunges

Notes

Today’s heavy day involves a series of waves on the back squat. Wave loading means we have different rep ranges for several sets. In this instance, we have 5-3-1 for three cycles. Your goal is to increase load each set and each wave. The set of three is heavier than the five, and the second five is heavier than the first. An example of this is as follows:
5 @ 100
3 @ 110
1 @ 115
5 @ 105
3 @ 115
1 @ 125
This style allows you to get some volume in while developing different rep ranges and not overloading the central nervous system. You should feel like the first cycle is slightly conservative, the second is quite challenging, and the third is a load that you are unsure about. For athletes who have been lifting for less than six months, we may double the rep scheme today.