Back squat 3-3-3-3-3-3-3 reps
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Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete’s capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.
In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.
Intermediate option:
Same as Rx’d.
Beginner option:
Back squat 5-5-5-5-5 reps
Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.
Resources:
The Back Squat
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