Lift same heavy weight across all sets.
Aim for 85-90% of heaviest back squat.
New set every 2:00.
Practice moving heavy loads with consistency.
10 sets for load:
2 back squats
On a 6:00 clock:
Build up to a max-height box jump
:30 seated torso twist / leg
:30 frog stretch
:30 standing quad stretch / leg
WHITE BOARD BRIEF
Target | Lift Heavy Across All Sets
Today’s heavy day is intended to be completed at a similar load across 10 sets. The goal is to build up to 85-90% of an athlete’s 1-rep back squat and perform 10 sets of 2 in that range.
The load can be the same across all sets or small jumps can be made, but the first and final set shouldn’t be too far apart.
There will be extra time in the buildup to get to a higher starting weight, but there will be less time between sets to rest. We want to work on recovering quicker and making heavier weight feel easier.
Use a weight that normally frightens you a bit and make it feel more manageable.
Before we squat, we’ll build to a max-height box jump to work on speed and practice squat therapy to develop the bottom position of our squat.