140303 5/3/1 Back Squat (deload)

C1W4D2

Warm up

2 min Jump Rope
5 min DROMs

GHD situps 3 x 20

Strength:

Back Squat 5-5-5

5 x 40% (95#)

5 x 50% (115#)

5 x 60% (135#) 

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands

140223 5/3/1 Back Squat

C1W3D2

Warm up

3 min Airdyne
5 min DROMs

GHR 3 x 8

Strength:

Back Squat 5-3-1+

5 x 75% (175#)

3 x 85% (200#)

1+ x 95% (220#) 6

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands
K2E 2 x 10

140217 5/3/1 Back Squats

C1W2D2

Warm up

5 min Airdyne
5 min DROMs

GHR 3 x 8

Strength:

Back Squat 3-3-3+

3 x 65% (165#)

3 x 75% (185#)

3+ x 85% (210#) 8

Assistance:

KB Lunges (20#/35#) 3 x 20 alternating hands

140210 5/3/1 Back Squat

C1W1D2

Warm up

2 min jump rope

5 min DROMs

GHR 3 x 8

Strength:

Back Squat 5-5-5+

5 x 65% (150#)

5 x 75% (175#)

5+ x 85% (200#) 8

Assistance:

KB Lunges (20#/35#) 2 x 20 alternating hands