Monday 9/8/2025

Take 20 minutes to build to today's 1RM Back Squat

Suggested loading:

*Set 1 - 3 @ 60%
*Set 2 - 2 @ 70%
*Set 3 - 1 @ 75-80%
*Set 4 - 1 @ 80-85%
*Set 5 - 1 @ 85-90%
*Set 6 - 1 @ 90+%
*Set 7 - 1 @ 90+%

Rest 2 minutes between all sets.

B.

Against a 2 minute clock, perform as many reps as possible of:
15 Wall Ball Shots (20/14lbs to 10/9')
12 Toes to Bar
Max Cleans (power or squat) in the remaining time (70% of 1RM)
Rest 60 seconds between sets and repeat for FOUR total sets

Do not exceed more than 70% of your 1RM Clean for this workout. If you cannot perform the wall balls and/or toes to bar unbroken, reduce the reps to a range that you can. The goal is at least 45 seconds on the barbell each time."